LIVE EVENT Q&A: Dr. Andrew Huberman Question & Answer in Seattle, WA | Summary and Q&A

August 17, 2022
Andrew Huberman
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LIVE EVENT Q&A: Dr. Andrew Huberman Question & Answer in Seattle, WA


Neurobiologist Andrew Huberman answers questions on a range of topics including mental health, physical health, performance, and learning strategies.

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Key Insights

  • ๐Ÿ˜ช Non-Sleep Deep Rest is an effective protocol for improving focus and sleep quality.
  • ๐Ÿ˜ช The timing and duration of sunlight exposure have important effects on sleep and mood, especially during winter months.
  • ๐Ÿ˜ช The transition from deep sleep to wakefulness can be challenging due to the dominance of the parasympathetic nervous system.
  • ๐Ÿง  The combination of pharmacology, behavioral tools, and brain-machine interfaces shows promise for mental health treatments.
  • ๐Ÿ’จ Creativity involves combining and reorganizing preexisting neural maps in unique ways.
  • ๐Ÿ˜ซ Social media addiction can be managed through deliberate breaks and setting boundaries.
  • ๐Ÿณ Taking breaks and engaging in non-destructive activities can reset dopamine and energy levels, improving learning and retention.
  • ๐Ÿค• Neuroplasticity exists across all ages, and learning can continue throughout life.
  • ๐Ÿ‘จโ€๐Ÿ”ฌ Strategies for reading research papers include focusing on the research question, methods, findings, and conclusions.
  • ๐Ÿ’จ Learning to drive focus and finding non-destructive ways to reset dopamine are important for individuals with ADHD.
  • ๐Ÿง‘โ€๐Ÿ”ฌ Scientists can make an impact by sharing their knowledge and expertise through science communication.
  • ๐ŸŽ™๏ธ Trauma therapy and the process of healing from trauma will be explored in an upcoming podcast series.
  • ๐Ÿงก Andrew Huberman aims to share a wealth of information on a range of topics and foster interest in science.


  • Welcome to The Huberman Lab Podcast, where we discuss science and science based tools for everyday life. I'm Andrew Huberman, and I'm a Professor of Neurobiology and Ophthalmology at Stanford School of Medicine. Recently, I had the pleasure of hosting two live events: one in Seattle, Washington and one in Portland, Oregon, both entitled, "The Bra... Read More

Questions & Answers

Q: What is your most used protocol?

Huberman's most used protocol is the Non-Sleep Deep Rest, which combines the elements of Yoga Nidra and other relaxation techniques. He finds it particularly effective for improving focus and sleep quality.

Q: In Seattle, where sunrise varies depending on the season, should wake-up/outside times be adjusted accordingly?

While it's ideal to see the sun cross the horizon, Huberman suggests that people aim for low solar angle sunlight for its yellow-blue contrast. If waking up before sunrise, create a bright indoor environment. In the winter, prioritize getting 30 minutes of sunlight viewing and catching sunlight before it goes down.

Q: Why do I wake up feeling depleted after going to sleep fired up and ready?

Huberman explains that upon waking up, individuals who have slept deeply may struggle to transition from the parasympathetic sleep state to the forward-thinking, planning state. Setting an alarm to wake up at the end of a 90-minute sleep cycle may help improve the transition and optimize wakefulness.

Q: What are some favorite books that have had a significant impact on you?

Huberman highlights Oliver Sacks' autobiography, "On the Move," for its profound impact. He also mentions Tim Ferris' book, "The Four Hour Chef," for its help with cooking, and Robert Greene's "Mastery" for insights into mentorship. Additionally, he enjoys poetry and recommends Joel Sartore's "Photo Ark" for animal lovers.

Summary & Key Takeaways

  • Neurobiologist Andrew Huberman hosts live events where he discusses science-based tools for mental health, physical health, and performance.

  • He loves the question and answer period following his lectures as it allows for direct audience engagement and clarification of scientific concepts.

  • Huberman provides insights on his most used protocol, the importance of sunlight exposure, techniques for improving sleep and focus, the exciting future of mental health treatments, creativity, and the impact of dopamine on neuroplasticity.

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