Neuroscientist: You Will NEVER Lack Energy Again | Andrew Huberman
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- čas přidán 22. 02. 2024
- In this video, Andrew Huberman explains the most powerful tool for maintaining higher energy levels throughout the day and getting a better night's sleep - morning light exposure.
Andrew D. Huberman is an American neuroscientist and tenured associate professor in the department of neurobiology and psychiatry and behavioral sciences at Stanford University School of Medicine.
This video is a condensed and edited version of the full 1-hour 42-minute podcast from @hubermanlab. We highly recommend watching the full episode and following the pod.
Speaker: Andrew Huberman
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Sunlight before phonelight
Bravo!!!
Sooooo stick your head out the window ?
I was working in an office 8 hours a day, noticed I never saw the sun. I drove to work it’s dark and then when I get off it’s dark. 5 days a week never get to see sun, made it a point to walk everyday on lunch for 30 minutes you can feel the difference
Sun salutes in so many cultures...for good reason.
Good morning Doctor I hope you'll find my comment .
I'm an electrician who has read many articles on lighting.
I read some articles on how the sun ,candlelight, incandescent lights all bring melatonin to the body or something to that effect. However I've read that LED lighting does none of that ,it actually affects the body in a bad way. I am hoping you can do a podcast on the effects of different lighting to our body. A lot of my research states that when the LED light was created it was just pushed out into the public without any testing and how it causes aggravation ,headaches annoyances. Now that most lighting ISL ED lighting I'm wondering if it's having an effect on society as a whole making us more non tolerant.
It would be great if you could verify this thanks.
I want to know too. Important point. I do actually use an led special lightbox for SAD, ( but it is uv free.)..which helps me..but am worried about other health side effects.
What a great smart question!
I hope he answers it. My brother is losing his sight from LED LIGHTS
I think the way you do. LED should have been first tested.. not thrown out there for all of us.
All these new tech should be properly tested...its a crime that it hasnt.
you should ask this question on huberman's channel. he won't see it here. you should also check out his video with Dr jack Kruse he discusses it there.
I started doing it one year ago, because of your advice Mr. Andrew Huberman, and it really changed my life. As well as together with other practices I learned from Mr. Huberman. Thank you!
I getup at sunrise most days go out and sit with cup black coffee and just absorb the quite and the birds singing...after few min. Get up start feeding the chickens and cats and other animals...great way to start the day..also make a note on my phone calender the night before of tasks for that day
I've been trying out this practice, and even if I get to bed late and only have about 6 hours of sleep, I've been automatically waking around 7am or 7:30. I'll give myself a few minutes to bundle up, etc., but I go outside to fill up my bird feeders. I have aluminum garbage cans filled with feed in my backyard, and I take about 10 minutes to make the rounds to deploy feed and other goodies for my feathered and furry little friends. I hate the term "kill two birds with one stone," but I do love stacking good habits. Not only is the sun helping me wake up, but so is just walking around outside in nature (sort of), getting some fresh cold air. I even do this when it's raining or snowing. I'm not going to let my critter friends go hungry 😍
This habit has been such a positive way to start my day 🌞
Thank you for sharing that. My own personal experience has been the same with regard to waking up automatically.
feed two birds with one scone 😊
Lol love that!! :-D
Perhaps get a stainless steel can for the bird seed. The birds will be that much more grateful.
I was raised feed your animals before you feed yourself. Makes my breakfast that much more enjoyable when I know they are cared for.
Summers are best for my sleep and mood! Canada’s winters can be harsh and limited daylight affects my circadian rhythm. I get Sad (seasonal affective disorder) in the winter. I try and get outside within 20 min of waking up! On real cloudy days, I use an LED light that mimics the sun. I do this for 2O minutes minimum. I also go out with the dog upon returning from work. If it’s dark upon coming home I use my LED light again for another 20-30 min, but never late in the day, because that will keep me awake and my sleep will suffer!! In the summer I try and stay outside as long as possible garden, walk the dog and basically come inside late in the day! Summers are so precious for my sleep and mood. 🥰 I limit exposure to white light from my phone in evening and turn lights down. I’m going to try going outside on cloudy days and sit out a little longer, but typically my experience has been such that it’s the sun that helps with my sleep! Oh and I try not to wear sunglasses, except for driving and usually wear them on top of my head! Lol
I pray everyone reading this will get the best sleep and sweet dreams❣️❣️🌙💤🙌
I used to work for a lighting company. LED light puts out only blue rays, not red, same as the first white fluorescent lights, which use less energy than the original incandescent lightbulbs, which also had red rays. Pink fluorescents came out later. The sun puts out both blue and red rays. Grow lights, used indoors for plants, have both red and blue. I’ve heard of using Light Boxes for alleviating SAD or Depression. The Apple Mac Pro Retina has a feature where you can adjust the light to add more red, but I don’t know if other devices manufacturers have picked up on that.
After frying my Mac, I’m now working on an Apple iPad and while I can dim the brightness, it doesn’t add red. But on CZcams, I’ve been able to reverse the colors, turning the background to black, and the lettering to white. That helps a whole lot, but I don’t remember how I did it…lol.
I also wear Blue Blocking glasses. Mine are cheapo reading (magnifying) glasses I got from Amazon as I don’t need any prescription lenses, just those that magnify. I’m fortunate, given I’m 71. But you can buy Blue Blockers with no magnification if you don’t need it. I think anyone who works on computers a lot should be wearing Blue Blockers, though some are quite pricey, as LED alone, can hurt your eyes. My daughter bought me set of 7 with different colored frames for only about $12….found on Amazon. I’m always concerned about my vision, given my mother went blind from Age-Related Macular Degeneration before she passed away.
There are also eye vitamins & supplements like Lutein and Billberry, a close relative of blueberries. If you love blueberries, the only kind I’d recommend is Wyman’s, which used to be sold at Walmart in the freezer section, but they were dropped from my local store. Don’t know if Walmart is in Canada. These berries are smaller than the one that are often sprayed with pesticides…which don’t taste like blueberries at all. Good blueberries taste exactly like their wild cousin, huckleberries, and all are good for your eyes. Elderberries are good for your lungs, but I suspect they are good for they eyes, too. If you’re watching your carb/sugar intake, berries are your best fruit option.
Beyond the lighting business, one of my college majors was Horticulture Science, coupled with extensive personal study on organic, sustainable, small-scale agriculture.
@@bliss4383 Staying away from polyunsaturated fats, i.e. eating saturated fats, helps your eyes. Polyunsaturated fats have double bonds that can break down from sun light. If cells in your eyes' lenses are made of these pufa's they break down from sunlight and become opaque.
@@dalee580 Wow! Thank you for that information. Where did you learn that? Did Andrew do a video about this?
I was also particularly interested in this video as my daughter was recently diagnosed with Narcolepsy, and I was wondering if this practice of getting the early sunlight would help her. I linked the video to her and asked her to try it for a week. She can fall asleep at anytime of the day, as if she’s not getting enough sleep.
Yesterday’s eclipse was near total where I live. It was awesome!
My husband always Tod people I was solar powered, he noticed I needed the sun to wake me and give me energy through the day. On cloudy, rainy days I was less energetic.
Here in Germany I wake up early morning in the dark and turn on full spectrum plant grow lights in my room. Later I go to the garden with my dog.
Full Spectrum grow lights! Good idea ❤👍
That’s a good solution. Full spectrum indoor lighting for us early morning risers
I am in the Washington state. A lot of rain and mist here. I need those lamps! Lol
You wear eye protection for UV?
@@stolearovigor281 I’m in Washington too, and yes 👍
Greetings from Germany, where we see the sun once in a year and feel great on that day 😃
The same in Sweden
@@losstgrosensuecia we could maybe get us the lights they use in industry to heat/grow the chicken, maybe that would make us more energetic and awake 🤔
Same in Denmark 😅
@@MacherMarketing At least you'll grow a nice feather coat!🪶🌟
@@bristolcorvid8894 😂😂
I've been a night person most of my life. Thanks for telling me what I'm doing wrong. Not easy in sub freezing temps. I'm trying. 😊😊
Thank you for this! I try to get outside for vitamin D3. I’m in a wheelchair and I tend to use that as an excuse because it’s not easy, but now that I’ve seen this I will try harder even on cloudy days.😊🎉
patio porch balcony or any kind of ledge to add on so u can wheel out without a ramp would work
No wonder I'm always happy in the summer
Please do this guys. My teachers knew more.
So between 11.30 to 1pm, spend at least 45mins exposure to sunlight. DON'T look at the sun. Just look around you. Also roll your sleeves up. Wear shorts, take your shoes off to exposure your skin, too. But 40 to 45 mins is fine.
Now I see the impact of architecture on human life. Just compare energy of your surrounding people based on how much light they absorb at the beginning of the day .. and compare typical architecture of houses in different nations and see how a trivial point can change the lives in long period of the time. Thank you Mr. Huberman for enlightening the world!
Did he day this?
in Portlanad/gresham the overcast is so thick we rarely see the sunrise for months at a time
in sunlight is what triggers cortisol and wakes us up in morning, that would lead me to believe watching sunset is what keeps us awake at night or possible afternoon anxiets that are common around rush hour.
I don't think so. If you see the sunset all the way through, when the sun's going down the horizon and the sky slowly goes dark, wouldn't that also trigger the body that it's time to also start winding down because the day is over?
I’ve heard about this but…. I live in Washington State 😢no wonder when I used to live in Hawaii during my depression days, i have energy. Even now every year I have to always go back just for the ☀️ and I always feel so much energy even with 5 hour sleep. I need at least 10 hours of sleep just to feel energized now that I live in WA.
UGH same in Pittsburgh, Pa. We are comparable to your state in predominately CLOUDY days☹️
PNW is the worst!
@@annpettus1775 what is PNW?
What is PNW???
After scrolling down, I had to stop and really spend these ten minutes of my day to learn some wonderful things. Thank you!
I have heard that the red/pink glow on the horizon gives the most benefit and increases serotonin therefore we must get up to see it before the sun has risen. The glow lasts about ten minutes.
living in Sweden in winter you wake up in the dark go to a job in the dark and come from a job in the dark, is impossible to follow this routine as optimal as desired.
well, you know what they say in Kentucky...
So in that case you buy a bright light that can mimic the effects
Use sad lamps
Take advantage of your summer where you have almost 24 hours of sunlight
thanks we do that, it is not enough and we are taking suppliments with vitamin D all year around@@silentbliss7666
I use a red light LED panel in the early morning if i wake up before dawn. I really appreciate the neuroscience explanation of these things. Thanks Dr Huberman. 😊
OMG!!!! It makes sense now!
When I lived with my Mom, I had a bedroom that was at the back of the house! So, when it was Spring & Summer, I would wake with the sun & I ALWAYS FELT ALIVE, upbeat & rejuvenated!!!! Why??? Because, the sun would wake me! The warmth of the sun would comfort me (extreme chronic pain and fatigue affects me/my mind, body & health). Then, when the sun reached a certain area, the sunlight would reach through my windows & fill my room!!!
I always wondered why I loved Spring & Summer mornings most. Why, the sunlight filling my room made me feel a certain way!!! The birds outside my window! The fresh air! The sunlight! The warmth!!!
You can also use reptile UV lamps. I use the red one and a white one when I was in an area that snowed all the time. It was constantly overcast to keep myself balanced. They’re amazing.
What does the red light do?
@@janinejohnstone468its said that it has all the beneficial effects of the sunlight / UV light without having the side effects
Thanks, Michelle. I work overnight shift and was wondering if there was any work around for my need to sleep during the day.
@@janinejohnstone468 check out the benefits of infrared light. Also, check out the benefits of infrared light heat therapy. I put them in a bathroom that was tiny and used it as my steam room sauna infrared light room. I had a plant light that I used to turn it on every morning when it’s time for me to get up so I could wake up with the sun.
@@The-Contractor wow I don’t know the impact of the lights for somebody who works overnight and sleeps through the day. But the best thing about life is it experience is research and you can see how it feels and play around with it and see what works for you. You’re on a different circadian rhythm than the sun. Play with it and know that whatever you choose it’s all in your head. And that’s a great thing.👽🐰😈🤪🙏🏽
This is another reason to own a dog
Agreed 👍🏼
You have to remember do not chip your dogs. They can get the frequency off your dog and they can control them. I can confirm that.
when i went to a sleep clinic they basically told me to do this, it was over ten years ago and i didnt do it because i felt it was stupid. now years later i used to use sleeping pills daily, then smoked mj evsry day, now i quit everything and do meditation and brumree and can finally sleep. now i need to try this. oooof it still feels like bs. but i will try this tomorrow and try it for 30 days straight. lets give it a chance
I dont know why, but it seems to make sense to do this. When we were children we got up early and went outside to do things and we had so much energy.
I made a comment here I cannot find. I wanted to add that I grew up in the Jacksonville Beaches area during my teen years. In high school I often ran first thing in the morning. Very interesting video,
I found my comment on your video regarding the diaphragm & breathing. I get a lot of interference on YT. It helps to ensure blue tooth & Wi Fi appear off on my devices.
Many thanks for this interesting info.
Yes, thank you for the reminder and for sharing your wisdom with others. I have been doing this morning ritual, ever since I learned it from a Peruvian shaman years ago ❤ Love it ❤
If you are an extreme early type, this might not be right for you. I followed this practice for a year and it advanced my clock so much that I couldn’t stay awake past 6pm and couldn’t sleep past 3am.
I remember I was camping and in the morning I took a crap right as the sun was coming up, and suddenly I was sweating and could feel the intense heat on my scalp with flies coming over not offering any courtesy for me to finish. But the river and the trees were beautiful! Thinking back now I realize why I was so alive and full of energy!
Absolutely fascinating video on the importance of morning sunlight for our body's energy levels and sleep cycle! It's incredible how something as simple as stepping outside to catch some early rays can have such a profound impact on our well-being. The explanation of how light affects our cortisol levels and sets the timer for our sleep was eye-opening. I'm definitely going to incorporate this into my daily routine and maybe even enjoy my morning coffee outside.
Glad you enjoyed it! Thank you. ☺️
Thanx for reminding us of what the ancients knew about Sun Gazing...
I live in the tropics. I go outside when there is sunshine most mornings for just a few minutes to get my daily dose of vitamin D wearing shorts and slippers only. My tip would be to take some clothes off if it's not too cold outside. Natural sunlight has many benefits as long as you don't overdo it.
We have had dark times in Norway for past 4 months. Totally out of energy, don’t get ligh before 10.15 then we are inside at work.😢 better times come.
Bright light try finding this in the UK--our weather is being manipulated and we get day after day of grey and rain...I kid you not.
Geoengineering
10 minutes of video for telling one sentence: Look at bright light in the morning. You're welcome. Now go use your 10 minutes to something useful.
Some people find it useful to understand the underlying biological mechanisms and scientific support for specific practices, instead of simply following a prescriptive statement blindly. This video is for them. 🙏
Yes, the point is look at light. If he doesn’t describe it over and over in different ways, stubborn fools don’t stand a chance of utilizing the facts presented. point is that looking at sun light, especially when it is coming up early, will change the trajectory of your day, your circadian rhythm , you’ll fall asleep easier, and have a more enjoyable life. All facts
@@ScottyRosencrance-dq4pj Exactly right.
Dont go into the light Carol Ann
Seriously thank you. Not all heros wear capes.
Thank you so much Andrew!!🙏🏻🌷
I stopped using LEDs in my house and switch back to halogen and incandescent I feel so much better 💪
Thank you sir🙏 blessings from Kentucky
Brilliante advice. I live in nothern Europe, nov-jan, sun rises at 8:30, goes down at 15:30, a difficult time , but I survive with the use of very bright work spotlights to try to emulate sunlight, work so so.
I bought a sunlamp and it really saves me when it's rainy.
Thank you
Andrew Huberman
for all this info much appreciated🔆🌸
Always a good thing to hear your life advices.
I heard you speak of this way back and do this every am . I take my feet to the garden to practise meditation and tai chi . 10 mins to 20 and you are right it’s a great motivator for the body/ mind thank you as always
Thank you. I love learning and just learned something new.
Thank you so much !
Thanks Dr Andrew . Love your videos. Greetings from Australia
Thank you for giving science behind what was learnt as part of wisdom in my country India
Love this! It's nice to hear 10:48 about why you need to go outside early in the morning. It's my favorite time of day and I do try to get out in time to l see the sun rise. I like the shorter videos too. Thank you
❤
I don't know what changed in me since middle age I have real problems getting up i just want to turn over. The light thing is very beneficial generally I'm up before the sun so my main light isn't as good but it still works. My sleep is messed up related to my adhd I'm certain of that. I naturally want to sleep around 5 or 6 am. I'm doing better since trying to maintain getting up early. I think what it actually is, is sometimes I indulge my adhd when I should be sleeping my mind says just watch one more documentary. Constantly battling my adhd ironically I have asd too which is generally worse i seem to have just enough to actually benefit somewhat but not enough to cripple me socially. I'm hardly great in social situations but it's not terrible. I digress.
Great information.
Right! BUT in the winter e.g. school starts in the dark!!
THANK YOU.
Thanks for this. Just what I needed to remind me of this practise. I started doing it again the last 2 days so thanks for the extra reminder and science behind it❤😊🤗🤗🤗💋💋💋
This is a very helpful practice when travelling to different time zones. Helps to avoid or recover from jetlag.
Love it. Andrew is legend.
How can you get bright natural light first thing in the morning in Winter in the UK or any Northern European country?
Thank you so much! Sun salutation during time period 20 minutes before or after at Sunrise is recommended in Hinduism. Great to ear scientific rationale behind it.
Thank you.
Thank you
❤ Thank you friend i'm gonna do it tomorrow morning thank you
Thank you 🙏
I have seen a bunch of videos talking about this and frankly they bug me. For about six months in Boston it’s cold, dark, and even when it’s light it’s miserable out there. I open the door for a few minutes and look out but I don’t want to go out.But in all these videos it’s summer and everyone is wearing short sleeves or maybe a light jacket. I get the science but….
Do what I'm doing... move to FL
I'm in Boston and I will be getting my butt out there.
Same in Seattle,gray,cloudy and rainy in the morning
Love your informative sessions. What do you recommend for shift workers, especially when working night shift? Grateful for any advice.
Thank you 😊
i have never found it painful to look directly at the sun i find it soothing and relaxing I've always been told looking at the sun damages your eyes but i have not suffered from it, not only that i can see well in the dark too as long as there is no artificial light pollution creating black walls, however some artificial lighting gives me problems like headaches and restlessness like for instance bright LED lights i even have to turn the brightness of my PC monitor down to avoid eye strain,
Thanks for this video!!🎉🎉🎉🎉🎉🎉🎉
You are so welcome!
Sun gazing ive been wanting to do it but tomorrow i definitely will
Im going to do this 👍 I get pretty down here in Western Wa 🌧
The nice weather is starting but dang it gets me down.
Thanks 👍
I finally left the PNW for Mexico. Dang I only wish I'd done it 20 years earlier!
I've been doing this for years. I'm a morning person walking the dog and off to the gym. It's the afternoon I struggle with getting tired
Fantastic!!!
Seattle is the champion of special lights in the morning. I need to start using mine again.
I love the idea of this but living in Scotland,, we can go for weeks with no sunlight (summer and winter). It might account for why I am tired all the time. Must look at getting a selfie light or similar.
I think that would be the best thing to do in this case.
Manek had founded the ‘Hira Ratan Manek Phenomenon’ that propagated the idea of sun gazing for health without the intake of food. He had earned a spot in the Guinness Book for not eating anything for 411 days straight in 2001. I had led a team of 24 doctors and physicians to monitor this feat,” said city-based neuro physician Sudhir Shah..
Daoists have been doing this for hundreds of years as well. A man in India has reportedly not eaten food for 70 years!
Breatharians live with hardly any food as well 🙏🏼🌺
Great idea 💡
Ever since I remember I have seen my parents and grandparents worshiping sun at sunrise offering water from copper vessel . It’s five to ten minutes ritual depending on number of mantras u recite . I too have been doing it since childhood. U have wonderfully explained the scientific aspect of this ancient Hindu practice 🙏. Thank you
Wow, what a wonderful perspective. Thank you for sharing. 🙏
You don't have to worship something just to get some use from it. 10-15 minutes of sunlight is all you need.
@DrSuvidha well articulated by you.
Maybe the mantra is the immortal Gayatri Mantra, which says many things to the Sun, specially "lead us from darkness, into light" ?
Love this!!! What can I do to address that mod afternoon exhaustion. All I want is a nap...
That’s a pure superstition. You need more stable ground.
Thanks.
Thanks for interesting information ℹ️ℹ️
Ty 😊 🙏 ❤
I have the Happy Light (Verilux), $40 from amazon. It is not that expensive, considering i got it for mental health (you can typically gauge my mood by checking how long it's been since the last sunny day). My husband reminds me of my Happy Light when I'm grumpy. 😅
It has different brightness settings and a timer. In winter or gloomy days, I have it on for at least 30 minutes while having breakfast. Also handy when i need extra light while doing crafts!
I also just bought a Sunrise alarm clock for my kiddo, who is not a morning person but still needs to go school. I haven't tried it yet but I'm optimistic! I heard the gradual sunrise is really good at slowly waking up the body.
I learned so much on this one video. Thanks
I Sun gazed 2 yrs ago, now remember people learn how to do it right, don’t just go out and do it, you can hurt you retina in your eyes, and I’m also not a doctor, but I do follow holistic medicine, and keep up with it. I’m not telling you how to do it but I seen lights flash that were absolutely amazing, and then I felt my brain wake up in an amazing way, and I became a genius somehow someway, not that I’m a genius but just know that knowledge is power, and vibration is important in a very important kind of why that humility will understand if they are meant to…that’s what I got from the Download 🌹❤️ out of it knowledge is power don’t know if that’ll make sense to anyone or everyone, but just know they are blocking the sun, 😖 is there way of taking our power away the sun is the always to become stronger make sure you have a way to see the light peace out
Love this info. I see a difference. Can you help me with a question? If I wake up more around the 10a hour, would this practice still work if the sun is at a higher solar angle?
Thanks. What about UV damage to eyes causing cataracts?
Thx
Gift from the sun❤
Great video. Question. Does candlelight gazing close to your eye have same or similar effects?
Cheers Karl
Great the one thing I need and it's to do with cortisol !! The one thing I can't make, unless I take hydrocortisone ( secondary adrenal insufficiency ) any advice for me Doc ??
Yes doctor
I have a high pressure sodium grow light thats too bright to look at. I like having it on sometimes, will that work as well?
Thank you for this. By the way, I had thought that incandescent light through those bulbs are much better for the eyes than LED lights do?
I am watching this video in 2: 00 am and i will try to wake up early in the morning🌞.
Thank you for sharing this information with me! I appreciate it very much ❤
I have Addison's disease, I'm on prednisone daily so everything you say, is true but I'm the opposite and it's a struggle to keep balance, I have a disease that nobody seems to talk about.
I live in the UK. Low angle of solar inclination and in the middle of a winter morning which begins at 9am. I have a solar lamp, which puts out light to imitate the sun.
Is it a SAD lamp?
Yes. S.A.D - seasonal affective disorder is the condition it was designed to combat.@@cynthiamack4767
TwistedSage Studios has these and more!!!
Will a infrared light work some. I'm not able to get out early?
What about SAD light therapy devices? I live in the UK and it's raining most of the time in winter and dark
That's what I use too! Diffracted UV rays to mimic the sun
Same thing here in Germany. It's depressing.
This is SO interesting. For years, just as I'm waking up, I have intense feelings of anxiety and have always wondered why. It sometimes happens just when I'm falling asleep too but only if I get too hot. So if cortisol levels are tied in with body temperature and waking in a morning, that explains why I feel fear, foreboding, dread and anxiety. Any solution?!!!!
Speaking from my own experience, you might have unresolved psychological trauma accumulated since childhood. You might want to check out Dr Gabor Maté on yt. Everyone has this issue. Practice mindfulness, nasal/diaphragmatic breathing and meditation will definitely help. Wishing you all the best :)
What about a full spectrum led grow light, that draws 250 watts? Cant look directly at it for long.