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.
Today is an Ask Me Anything, or AMA episode,
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Without further ado,
let’s get to answering your questions.
And as always, I will strive to be as accurate as possible,
as thorough as possible,
and yet as concise as possible.
The first question is about how to improve sleep.
In particular, how to improve deep sleep
that is sometimes called slow wave sleep.
This was a question that was asked by Jack Pritchard
and they got a lot of upvotes.
Now we’ve done multiple full length episodes
of the Huberman Lab Podcast on sleep
and tools to improve sleep,
including the master your sleep episode
and perfect your sleep episode,
as well as a toolkit that is available
completely zero cost at hubermanlab.com.
It’s a downloadable PDF that lists out
all the behavioral tools and other tools
that you can implement to improve your sleep.
Now, Jack’s question is specifically
about how to improve deep sleep.
He asks, I have a sleep analyzer
and I typically observe that I get a lot of REM sleep,
that is rapid eye movement sleep.
For him, he says it’s 30% of his total sleep
is rapid eye movement sleep.
But he asks, my deep sleep is often low, around 10%.
And I would like to know if there are any science
backed protocols I can use to specifically increase
my deep sleep.
Okay, so for those of you that may not know,
what is deep sleep?
Now, deep sleep is sometimes referred to as slow wave sleep.
That is slow wave sleep and deep sleep
are sometimes used interchangeably
to describe the same thing.
They aren’t necessarily the same thing,
but they fall under the same mechanistic umbrella.
What is that mechanistic umbrella?
Well, when you go to sleep at night,
you cycle through a number of different stages of sleep.
And in the early part of the night,
let’s say in the first half of your night or so,
most of your sleep is going to be slow wave deep sleep.
But then as you transition into the second half
of your night, more of your sleep
will be rapid eye movement sleep.
Now that’s the typical pattern that is observed
when you’re not disrupting your sleep architecture
with things like caffeine and alcohol.
We’ll talk about caffeine and alcohol in a few minutes.
Deep sleep, aka slow wave sleep,
at least for sake of this conversation,
is vitally important in particular
for repair of bodily tissues.
During deep sleep, you secrete growth hormone.
And in fact, you secrete growth hormone every night
when you go to sleep.
But most of that growth hormone release
is restricted to the first half of your sleep night.
The other feature of deep sleep
is that the dreams that occur during deep sleep
tend to be of a less emotional nature
than the sorts of dreams that one experiences
in rapid eye movement sleep.
So just to give a broad top contour
of what deep sleep, aka slow wave sleep, is really about,
it tends to occur in the first half of the night.
It also occurs in the second half of the night,
but in the first half of the night,
most of your sleep is going to be occupied
by deep sleep, aka slow wave sleep.
It is the time when your bodily tissues are repaired
in part by release of growth hormone,
which is involved in metabolism,
but also protein synthesis, muscle repair,
repair of all cell types and tissues.
And during deep sleep,
your dreams tend to be somewhat mundane,
sometimes a little bizarre,
but typically not very emotionally loaded.
That can change if you’re dealing
with a lot of emotionally laden circumstances
in your waking life, but in general,
the sleep and dreams that occur
in the first part of the night is deep
and it’s not terribly emotionally ridden.
Your body also goes through specific patterns of metabolism.
This relates to recent findings just this last year
in which researchers monitored the output
of people’s breath and the various metabolic factors
present in the breath, as well as through blood draws.
So basically doing all this while people are asleep
in a laboratory, and they observed
that during the first half of the night,
while people are in deep sleep,
their body is actually metabolizing energy very differently
than it does in the second half of the night.
I’ll come back to this in a little while,
but this turns out to be very important
for establishing your metabolism
and the way you regulate insulin
and blood glucose during the daytime.
So all of this is to say that getting sufficient deep sleep,
slow wave sleep is vitally important.
And Jack’s asking how he can increase the amount
of deep sleep that he’s getting
because by his sleep tracking method,
he’s observing far less deep sleep
than rapid eye movement sleep.
Now that raises the question of how much deep sleep
one should be getting overall.
In general, the goal should be to balance
the total amount of slow wave sleep
and rapid eye movement sleep across the night.
However, I would not want people to obsess
over getting exactly 30% rapid eye movement sleep
and exactly 30% slow wave sleep.
Your body is much more resilient than that.
But the closer those two numbers are to one another,
the better overall architecture of your sleep.
And he doesn’t list out exactly
how he’s measuring his sleep.
So I do want to put an asterisk on both the question
and the answer I provide by stating
that a lot of sleep trackers,
whether or not they are whoop trackers or Auras,
or whether or not you’re using a mattress-based
or mattress cover-based sleep tracker
like Eight Sleep or other,
is using heart rate and heart rate variability
and body movement to estimate
or to kind of predict whether or not
you’re in slow wave sleep or rapid eye movement sleep.
And that’s because during rapid eye movement sleep,
you tend to be in what’s called atonia.
You tend to be paralyzed.
You can’t move.
And during slow wave sleep, that’s not the case.
But no matter what the sleep tracking method is,
if it’s a standard commercial sleep tracking method,
whoop, Aura, Eight Sleep, et cetera,
it is an estimate or a best guess
at what stage of sleep you’re in.
Whereas when you go into a sleep laboratory
like the sleep laboratory at Stanford,
at University of Pennsylvania,
or other of the great sleep laboratories that are out there,
they’re going to use other methods, including EEG and EMG.
These are just acronyms that refer to ways
to record brain waves.
They actually are going to try and observe
for rapid eye movements beneath the eyelids, et cetera.
So sleep trackers give you a best guess
as to what stage of sleep you’re in.
They are not perfectly accurate.
At least none of the commercially available
sleep trackers are perfectly accurate.
So we do want to highlight that.
Okay, so now let’s answer Jack’s question directly,
which is how to increase the total amount
of slow wave sleep.
Well, there are a couple of ways.
First of all are the don’ts,
and then we’ll talk about the dos.
Two things that you can do
to really disrupt your slow wave sleep
are to drink alcohol within eight hours prior to bedtime,
or even at all.
Some people will find that even if they have a glass of wine
or a beer with lunch, that the amount of slow wave sleep,
and sometimes even the rapid eye movement sleep
that they get at night is reduced,
and that their overall sleep architecture is disrupted.
This has been shown again and again.
Likewise, avoiding caffeine within eight,
and ideally within 12 hours of bedtime would be preferable.
And if you’re not a caffeine drinker,
obviously you don’t have to worry about this at all,
but avoiding caffeine intake
within that eight to 12 hours of bedtime
will greatly assist in you getting more slow wave sleep
and higher quality rapid eye movement sleep.
This has been shown again and again.
And as well, avoiding cannabis use,
and maybe even CBD use within eight to 12 hours of sleep
can be very beneficial
if your goal is to improve the quality of your sleep.
Now, I know a lot of people rely on alcohol,
cannabis, and CBD in order to get into sleep.
However, it’s been shown many times in human studies,
and this was discussed in the podcast episode
that we did with the great Matt Walker,
who’s a professor of neuroscience and psychology
at University of California, Berkeley,
and a world expert in sleep and sleep science.
Matt and I discussed the research showing
that even though alcohol helps you fall asleep,
even though cannabis can help you fall asleep,
and even though CBD can help people fall asleep,
that it does disrupt and in many ways
reduce the quality of sleep that one gets.
So that’s disappointing news,
I know, for a number of the people
that rely on cannabis, CBD, or alcohol to fall asleep,
but I would encourage you to check out
the episodes of the Huberman Lab podcast
that we did about alcohol and about cannabis,
including some of the health benefits of cannabis
in certain situations,
but also some of the detrimental effects
of both alcohol and cannabis in other situations,
in particular, for improving slow-wave sleep.
So that’s actually three major don’ts.
Avoid caffeine, alcohol, and cannabis,
and let’s put under the umbrella of cannabis,
THC and CBD in the eight,
and ideally within the 12 hours prior to sleep,
if your goal is to improve the total amount
of slow-wave sleep that you’re getting
and your overall sleep architecture.
In addition, it’s well-known that avoiding food intake
in the two hours prior to sleep
is going to greatly assist
in the amount of growth hormone output
that you achieve during the early stages of the night
and the depth and duration of slow-wave sleep.
Now, I want to place an asterisk on that statement
by saying, if you go to sleep too hungry,
it can also disrupt your sleep.
So you’re going to have to arrange your eating schedule
and your sleeping schedule
such that you’re not eating too close to bedtime,
but you’re also not going to bed so hungry
that you can’t fall asleep
or that you don’t get into deep sleep and stay asleep.
I can personally attest to the fact
that if I’m too hungry, I can’t fall asleep.
Now, for me, most nights,
I’m going to eat dinner sometime
between 6 p.m. and 8 p.m.,
depending on time of year, schedules,
what’s going on, traffic, et cetera,
and I tend to go to sleep
somewhere between 10 p.m. and 11 p.m.,
plus or minus an hour.
Again, depending on time of year
and what else is going on in life.
So I normally have that buffer of two hours or so
before going to sleep.
However, there are some nights
where even if I eat dinner around 7 p.m.,
I’m quite hungry at 9 p.m.,
and I want to go to sleep.
In that case, eating a small amount of food
ought not to disrupt your slow-wave sleep too much,
but you do want to avoid eating large meals
right before going to sleep,
unless, okay, unless completely fasting
and not eating something late at night
will prevent you from getting into any sleep at all.
In other words, it’s better to make sure
that you’re getting to sleep
than it is to avoid food
just so that you get increased growth hormone output
and into slow-wave sleep.
I hope that’s clear.
You know, I have had times in my life
where I’m working very, very hard
and I miss dinner or something comes up,
and I know some people can fall asleep
quite easily on an empty stomach.
I’ve been able to do that,
and in particular, if I’m very exhausted,
I also rely on a handful of supplements
to fall asleep each night,
although I’m not dependent on them.
There’ve been times when I haven’t been able
to access those supplements and I can still fall asleep.
But the point is that you don’t want to be so hungry
that you can’t fall asleep,
and yet in an ideal circumstance,
especially if you’re trying to increase
the amount of slow-wave sleep,
you would avoid food in the two hours or so
before going to sleep.
If you can avoid food for the three or four hours
prior to sleep and still fall and stay asleep easily,
that’s even better for sake of increasing slow-wave sleep
and growth hormone output.
Now, there are some additional tools
for improving slow-wave sleep.
In particular, the transitions between slow-wave sleep
and the other sleep stages.
Because even though, as I mentioned earlier,
the early part of your night is occupied primarily
by slow-wave sleep, all night long,
you’re transitioning from slow-wave sleep
into an intermediate stage of sleep
and then into rapid eye movement sleep and then back again.
It’s just that in the early part of the night,
more of that time is going to be occupied
by slow-wave sleep.
The two ways to improve slow-wave sleep
that are well-documented in the literature,
and here we can point to some really nice papers
that I’ll reference in case you want to read further,
is the first one is entitled,
Exercise Improves the Quality of Slow-Wave Sleep
by Increasing Slow-Wave Stability.
Slow-wave stability has to do with,
as researchers call it, the amount of power present
in the different aspects of slow-wave sleep.
So this gets a little bit technical,
but this is an instance in which they brought subjects
into the laboratory.
They measured brain waves by EEG.
They had some other measurements as well,
including subjective measures of sleep.
And they looked at whether or not people were doing exercise
or not prior to sleep.
Now, when I say prior to sleep,
I mean, not within six hours prior to bedtime.
In fact, exercising intensely
in the six hours prior to bedtime for many people,
not all, but for many people can disrupt
the total amount of slow-wave sleep that they get
and can also disrupt rapid eye movement sleep.
So the conditions of the study were pretty straightforward.
It was a randomized crossover trial.
Basically, they had people either sleeping
and monitoring their sleep,
or they had people doing an hour of exercise
at 60% of their so-called VO2 max.
You can look this up, for 60 minutes, okay?
60% of their VO2 max, that was the intensity.
It’s breathing pretty hard, but not extremely hard.
If we were going to map that to the so-called zone,
zone two cardio being the kind of cardio
you can do steady state while holding a conversation,
this would be somewhere in the probably zone three
or zone four, although that’s not exactly
what 60% of VO2 max is going to map to every time.
Think about relatively challenging cardiovascular output
for 60 minutes, and they had them do that
at least six hours prior to bedtime.
And this is an important and,
they did have the subjects in this study
in all conditions abstain from caffeine and alcohol.
So that’s very important.
And what they observed was an enhancement
of slow wave sleep.
So exercise of this sort turns out to be a very potent form
of improving slow wave sleep.
Now I do not know, because the study,
as far as I know, has not been done,
whether or not doing resistance training
or some other type of exercise
would have led to the same effect.
Although I have to imagine that if it’s moderately intense
to intense resistance training,
provided it’s done far enough away from going to sleep,
prior to six hours before sleep,
that one ought to see the same effects,
although that was not a condition in this study.
But it’s a very nice study.
They looked at everything from changes
in core body temperature to caloric expenditure.
They didn’t see huge changes
in core body temperature changes.
So that couldn’t explain the effect.
It really appears that the major effect
of improving slow wave sleep was due to something
in changing the fine structure of the brain waves
that occur during slow wave sleep.
In fact, and this is an important point,
the subjects in this study did not report subjectively
feeling that much better from their sleep.
So you might say,
well, then why would I even want to bother?
However, it’s well known
that getting sufficient slow wave sleep is important,
not just for repair of bodily tissues,
but also for repair of brain tissues
and repair and wash out of debris in the brain.
And that debris is known to lead to things like dementia.
So getting the best quality slow wave sleep
is extremely important for body and for brain
and getting an hour of exercise that’s moderately intense
and making sure that you’re not doing that exercise
within the six hours prior to bedtime
and avoiding caffeine and alcohol,
certainly within the six hours prior to bedtime,
but I would say in the eight to 12 hours prior to bedtime
would be even better or not drinking alcohol at all.
Or I know there are people out there
that don’t drink caffeine at all.
I’m not one of those people,
but restricting that caffeine intake
to the very early part of the day,
that has been shown to improve the quality
and the overall architecture of sleep
and slow wave sleep in particular.
That’s really what this study points to.
There’s another tool that can improve the amount
and quality of slow wave sleep that you achieve at night.
This is actually a tool that I’ve started using
over the last six to eight months or so.
As many of you know, I believe in getting behaviors right
before embracing changes in supplementation
or prescription drugs.
Behavioral tools consist of do’s and don’ts
and the do’s and don’ts for sleep are well-documented
in the Master Your Sleep episode
and the Perfect Your Sleep episode
and the toolkit for sleep.
They include getting morning sunlight in your eyes
or bright light of other kinds,
avoiding bright light from 10 p.m. to 4 a.m.,
et cetera, et cetera.
All that information is in the toolkit for sleep
and those other full-length episodes
of the Huberman Lab podcast.
Now, there are supplements that can greatly improve
the depth of your sleep
and that can shorten the latency to fall asleep.
And here I’m not referring to melatonin.
As many of you perhaps already know,
I’m not a fan of melatonin for a variety of reasons,
mainly the fact that most melatonin supplements out there
don’t actually contain the exact amount of melatonin
that’s listed on the bottle.
They contain either much, much more or much, much less
and that melatonin is a potent hormone
that has impacts on not just sleep,
but on other hormone systems as well.
The supplements that I’ve suggested
and that I personally take in order to improve my sleep
are magnesium threonate, spelled T-H-R-E-O-N-A-T-E,
and interchangeably with that,
one could use magnesium bisglycinate.
I do consider those interchangeable
because both cross into cells
and across the blood-brain barrier
in much the same way that makes them better candidates
for improving sleep
than some of the other forms of magnesium.
So magnesium threonate, theanine, T-H-E-A-N-I-N-E,
theanine, and something called apigenin,
which is essentially what you find in chamomile
that is the reason why chamomile can make you sleepy,
A-P-I-G-E-N-I-N, apigenin.
The dosages for those, et cetera,
are described in the toolkit for sleep
and why some people might want to avoid theanine.
I’ll just tell you,
for those of you that have very intense dreams
or that might sleepwalk or have night terrors,
you might want to avoid theanine
because it can enhance the kind of emotional
and elaborate nature of dreams.
Other people like that.
So I’ll take magnesium threonate, theanine, and apigenin
as a so-called sleep stack
about 30 to 60 minutes prior to sleep.
I do not take them during the day.
There is, however, another supplement
that used in combination with the sleep stack
that I just described or alone
can greatly enhance the quality of your sleep.
And in particular,
people who are following a low-carbohydrate diet
who have trouble falling and staying asleep
seem to benefit from it.
And that is so-called inositol.
Now, inositol comes in different forms,
but the form that I’m referring to here
in terms of enhancing slow-wave sleep is myoinositol.
There are an enormous number of studies on inositol
for sake of mental health
and for sake of enhancing various aspects
of cellular function and for sake of improving sleep.
I’d like to just highlight one paper.
The title of this paper will make it clear what it’s about.
The title of the paper is
The Impact of Myoinositol Supplementation
on Sleep Quality in Pregnant Women,
a Randomized Double-Blind Placebo-Controlled Study.
Now, as I just told you,
the study was carried out on pregnant women,
but there have been other studies of inositol
on other populations.
And the major takeaway from these studies
is that inositol can improve the quality of sleep
and can adjust the architecture of sleep
in ways that make it a great candidate
for improving the structure
and maybe also the duration of slow-wave sleep
in particular.
I find that if I’m following a lower-carbohydrate diet,
which I do from time to time,
I sometimes have trouble falling asleep,
or if I eat four to six hours prior to bedtime,
then I tend to be pretty hungry around bedtime.
And sometimes if I’m exercising very hard
or if I’m working a lot,
even if I eat dinner around seven
and I go to sleep around 10 p.m.,
I might be a little bit hungry still at 10 p.m.
In that case, I find that taking 900 milligrams
of myoinositol in addition to the other sleep stack
that I just described greatly enhances my ability
to fall asleep and to get terrific quality sleep.
I do monitor my sleep.
I do that two ways.
I do that these days with my Eight Sleep Sleep Tracker,
and I use a Whoop Sleep Tracker when I sleep.
The combination of those two taps into different aspects
of sleep tracking, heart rate variability,
movement, et cetera.
In a future episode, we’ll talk about
what are the best devices for monitoring sleep,
which have certain advantages and others have disadvantages.
But I certainly see it in the objective data,
that is from the sleep tracking data,
and I also observe subjectively
that taking 900 milligrams of inositol prior to sleep,
again, 30 to 60 minutes prior to sleep,
can greatly enhance the ability to fall asleep
and for me to stay asleep throughout the night.
I also noticed another effect,
which is that if I wake up in the middle of the night
to use the restroom, which I often do,
I find it much easier to fall back asleep.
I don’t tend to get into kind of looping thought
and things of that sort in the middle of the night.
And that may relate to the fact that myoinositol
has been studied in many cases
for its role in controlling anxiety,
that is for reducing anxiety.
And that’s one of the reasons,
in fact, one of many reasons why people take myoinositol
during the daytime.
There’s studies of myoinositol for dealing with anxiety,
for sleep, as we’re discussing now,
and even for improving fertility
and things of that sort in particular in women.
So again, 900 milligrams of inositol can be a useful tool.
60 minutes of exercise, as described previously,
can be a tool.
And certainly avoiding caffeine and alcohol
is an excellent tool for enhancing the total amount
of slow wave sleep.
Jack had a second part to his question.
He asked, is having a high level
of rapid eye movement sleep
and a lower level of deep sleep
likely to cause any health issues?
And to be honest, it’s not really clear
that it would cause any specific health issues.
Although if we think about what the specific roles
of slow wave sleep versus rapid eye movement sleep are,
again, rapid eye movement sleep
being laden with highly emotional dreams,
it’s thought to act as a sort of trauma release
where people are paralyzed in body,
and that’s a healthy paralysis,
the so-called sleep atonia,
but undergoing some pretty emotional stuff
within their dreams.
And there is a lack of ability for the body
to secrete adrenaline during rapid eye movement sleep.
That’s thought to be important for emotional repair,
if you will, during the night.
Certainly studies where people have been deprived
of rapid eye movement sleep have shown
that their ability to manage emotionally
during the daytime is reduced.
Certainly if you have reduced rapid eye movement sleep
for multiple nights, that’s going to be the case.
The only caveat to that is that there are certain forms
of treating depression that involves
specifically depriving people of rapid eye movement sleep.
That’s a whole other story that was covered
in the podcast episode with Dr. Nolan Williams.
So if you want to learn more as to why that’s the case,
check out that episode.
But because slow wave sleep,
which occurs again during the early part of the night
is when growth hormone is released.
And when there’s this periodic washout
of debris within the brain,
and to some extent within certain tissues of the body,
you could imagine that reduced slow wave sleep
would lead to reduced ability to recover from exercise,
from injury, maybe even relate to the immune system.
However, I am personally not aware of any studies
that specifically looked at the ratio of slow wave sleep
to rapid eye movement sleep.
And that focused in particular on reduced slow wave sleep
for bodily repair.
Those studies might be out there.
I was not able to find them.
If you are able to find them,
please put them in the comment section.
And I would love to check out those studies.
So I don’t think that one needs to be overly concerned
if you’re not getting a balance of slow wave sleep
to rapid eye movement sleep, that’s perfect.
However, and as I mentioned earlier,
it would be good to strive to try and balance
the amount of slow wave sleep
and rapid eye movement sleep across the entire night.
If you think about it, that will also tell you
whether or not you’re getting sufficient total sleep.
And I don’t want to open up another set of questions here
as I’m about to close out an answer to this question,
but I do often get asked the question
whether or not four hours is enough,
or six hours is enough, or eight hours is enough.
Well, it’s impossible to know exactly how much sleep
each individual person needs.
And of course, each individual person
will need a different amount of total sleep
depending on the amount of stress and physical strain
and various other things they’re dealing with
in their daily waking life.
However, it’s generally the case that kids and people
that are undergoing puberty and certainly in early infancy
need more sleep than adults do.
So as you age, you do in fact need less sleep.
One good metric of whether or not
you are getting enough sleep is whether or not
you’re sleepy during the daytime or not.
If you’re falling asleep a lot during the daytime,
you’re probably not getting enough sleep at night.
That’s sort of a duh, but it’s an important duh
to pay attention to.
And for those of us like myself that need a 20
or 30 minute nap in the afternoon, great.
That doesn’t necessarily mean
you’re not getting enough sleep at night.
Okay, so if you get sleepy enough
to want to nap in the afternoon,
that’s not an indication necessarily
that you are not getting enough sleep at night.
However, if you’re only sleeping four or five hours
per night, it’s very hard to imagine
that you’re getting a balance of slow wave sleep
and rapid eye movement sleep.
Once you get into the range of sleeping six to eight hours
and certainly eight to 10 hours per night,
the probability that you’re getting a balance
of slow wave sleep and rapid eye movement sleep
greatly increases.
So if I were to throw out a number,
I would say for most people,
that is for 95% of people out there,
getting at least six hours of sleep per night,
at least, and ideally more like seven or eight
is going to be the goal.
However, I’ve noticed, for instance, for myself,
unless I’m exercising extremely intensely
or I’m going through a lot of emotional
or physical stress in my daily life,
getting six and a half to seven hours of sleep per night
allows me to feel really good
and refreshed throughout the day.
And that’s especially the case
if I get that 20 or 30 minute nap in the afternoon
or use an SDR, non-sleep-depressed.
So I hope that answers your question, Jack.
And there, of course, I’m extending the answer
to all others who upvoted that question
or who might be interested in improving
their slow wave sleep.
There are some do’s, there are some don’ts
that I just described.
I suggest trying various things one by one
to see what works best for you.
So you don’t necessarily need to leap
to doing the 60 minutes of exercise
plus the inositol, et cetera.
However, I do encourage everyone to avoid alcohol
and caffeine within the eight to 12 hours prior to sleep.
And again, if you’re not using either of those,
that would be even better,
at least in terms of sleep architecture.
Thank you for joining for the beginning
of this Ask Me Anything episode.
To hear the full episode and to hear future episodes
of these Ask Me Anything sessions,
plus to receive transcripts of them
and transcripts of the Huberman Lab Podcast
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in particular research done on human beings.
So not animal models, but on human beings,
which I think we all agree is a species
that we are most interested in.
And we are going to specifically fund research
that is aimed toward developing further protocols
for mental health, physical health, and performance.
And those protocols will be distributed
through all channels, not just the premium channel,
but through all channels,
Huberman Lab Podcast and other media channels.
So the idea here is to give you information
to your burning questions in depth
and allow you the opportunity to support
the kind of research that provides those kinds of answers
in the first place.
Now, an especially exciting feature of the premium channel
is that the tiny foundation has generously offered
to do a dollar for dollar match
on all funds raised for research
through the premium channel.
So this is a terrific way that they’re going to amplify
whatever funds come in through the premium channel
to further support research for science
and science-related tools for mental health,
physical health, and performance.
If you’d like to sign up
for the Huberman Lab premium channel,
again, there’s a cost of $10 per month,
or you can pay $100 upfront for the entire year.
That will give you access to all the AMAs.
You can ask questions and get answers to your questions.
And you’ll of course get answers to all the questions
that other people ask as well.
There will also be some premium content
such as transcripts of the AMAs
and various transcripts and protocols
of Huberman Lab podcast episodes not found elsewhere.
And again, you’ll be supporting research
for mental health, physical health, and performance.
You can sign up for the premium channel
by going to hubermanlab.com slash premium.
Again, that’s hubermanlab.com slash premium.
And as always, thank you for your interest in science.
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