“Office Hours” — In this episode I answer your most commonly asked questions about science-supported tools for accessing more alertness, better learning, and quality sleep. I also cover when to exercise, time meals, and how to systematically vary your temperature to achieve specific effects on your nervous system. Thank you to our sponsors: Athletic Greens - http://athleticgreens.com/huberman InsideTracker - https://insidetracker.com/huberman Timestamps below. 0:00 - Introduction 5:50 - Moonlight & Fire 9:25 - Red Light: Good & Bad 15:45 - Why Blue-Blockers Are Unscientific 19:20 - Eyeglasses, Contact Lenses & Windows 22:05 - Adding Up Your Lights 24:30 - “Netflix Inoculation” With Light 25:25 - How The Planet Controls Your Energy 27:00 - A Season For Breeding (?) 31:15 - Melatonin / Serotonin 33:50 - Epinephrine vs Adrenaline: Same? Different? 35:00 - Exercise & Your Sleep 40:30 - Neuroplasticity & Food/Chemicals/NSDR 44:10 - Using Sound & Smell To Learn Faster 46:45 - Dream Meaning & Remembering 48:15 - Waking Up Paralyzed 49:40 - Nap/Focus Ratios For Accelerated Learning 52:45 - Hypnotizing Yourself 54:05 - Smart Drugs 1:01:10 - Magnesium: Yay, Nay, or Meh? 1:02:10 - How Apigenin Works 1:04:30 - Serotonin: Slippery Slope 1:05:35 - The Frog Experiment 1:08:35 - Temperature 1:10:30 - Morning Chills 1:28:00 - Eating For Heating 1:30:30 - Vagal Pathways For Gut-Brain Dialogue 1:31:50 - Sex Differences 1:33:50 - Self Experimentation As always, thank you for your interest in science! Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed. [Title Card Photo Credit: Mike Blabac https://www.blabacphoto.com/]