February 29, 2024 • 56min

AMA #16: Sleep, Vertigo, TBI, OCD, Tips for Travelers, Gut-Brain Axis & More

Huberman Lab

In this special Premium subscriber AMA episode, Andrew Huberman answers a wide range of listener questions while in Sydney, Australia. He covers topics including optimizing health while traveling, causes and treatments for OCD and vertigo, the importance of omega-3s and hormone testing, and best practices for oral hygiene.

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Key Takeaways

Biological systems are robust and can overcome years of poor health habits with consistent positive changes (22:04)
OCD involves malwiring in the basal ganglia and dopamine reward system where compulsions exacerbate obsessions rather than relieve them (28:04)
Getting bright light exposure 2 hours before your normal wake time can help shift your circadian rhythm when traveling to a new time zone (32:05)
Taking 1-2 grams of EPA (omega-3 fatty acid) per day can have mild to moderate antidepressant effects (38:06)
Hormone levels should be checked every 3-5 years starting at age 18, then annually after age 40 to monitor health (42:07)
Exercising to 80-90% of maximum output/duration can increase energy and recovery compared to training to failure (48:08)
Optimizing gut-brain axis health involves getting enough sleep, avoiding excessive antibiotics, consuming fermented foods and fiber, and maintaining microbiome diversity (50:08)
Gently brushing the tongue with a separate soft toothbrush (no toothpaste) can help oral health without damaging the tongue (54:09)

Introduction

In this special Premium subscriber AMA episode, Andrew Huberman answers a wide range of listener questions while in Sydney, Australia. He covers topics including optimizing health while traveling, causes and treatments for OCD and vertigo, the importance of omega-3s and hormone testing, and best practices for oral hygiene.

Topics Discussed

Maintaining Health Habits While Traveling (4:01)

To stay consistent with key health practices when traveling to a new location:

Get morning sunlight exposure as often as possible
Use red light in the evening to lower cortisol and improve sleep
Maintain an exercise routine, preferably outdoors
Align meals with the local schedule to shift circadian rhythm
Practice stress reduction techniques like NSDR (non-sleep deep rest)

Overcoming Past Health Mistakes (22:04)

Huberman emphasizes that biological systems are very robust and that consistent positive changes can overcome years of poor sleep, diet, or even traumatic brain injury. He advises against obsessing over past mistakes and instead focusing on implementing beneficial practices in the present, such as:

Prioritizing sleep quality and glymphatic clearance
Considering hyperbaric oxygen therapy and elevating the head during sleep to improve TBI recovery
Taking 5-10g of creatine monohydrate daily to support brain energy metabolism
Avoiding excessive anti-inflammatory supplementation that could have negative effects

Understanding and Treating OCD (28:04)

Obsessive-compulsive disorder (OCD) involves malwiring in the basal ganglia and dopamine reward system, where compulsions exacerbate obsessions rather than relieve them. Effective treatment often requires a combination of:

Medication (e.g., SSRIs) to increase neuroplasticity and neuromodulators
Exposure and response prevention therapy to resist compulsions
Transcranial magnetic stimulation to modulate neural activity

"The compulsion does not remove the obsession, it exacerbates it." - Andrew Huberman

Shifting Circadian Rhythm for Travel (32:05)

To minimize jet lag when traveling to a new time zone, Huberman recommends:

Determining your temperature minimum (2 hours before normal wake time)
Getting bright light exposure for 5-10 minutes between your temperature minimum and 4 hours after, even if you go back to sleep
Avoiding bright light before your temperature minimum
Using caffeine, exercise, and social interaction to help shift your rhythm upon arrival

The Vestibular System and Vertigo (14:02)

Vertigo, a spinning sensation distinct from lightheadedness, often originates from issues in the visual or vestibular (inner ear) systems. The vestibulo-ocular reflex stabilizes vision during head movements using signals from the semicircular canals. To alleviate vertigo:

Fixate on a stationary object and slowly move closer to it
Look at the furthest point possible when outside to anchor the visual system
Avoid excessive head tilting that can disrupt the vestibular system

Benefits and Dosage of Omega-3 Fatty Acids (38:06)

Omega-3 fatty acids, particularly EPA, have numerous health benefits and are difficult to obtain sufficiently from diet alone. Huberman recommends:

Taking 1-2 grams of EPA per day, even if it requires doubling the suggested dose
Choosing a high-quality, low-contaminant fish oil supplement in either liquid or capsule form
Considering the mild to moderate antidepressant effects of EPA at doses of 1-3 grams daily

"I don't see any reason why not [to take a higher dose of EPA]... We're not out on a limb or out on a fin, as it were." - Andrew Huberman

Monitoring Hormone Levels (42:07)

In the absence of suspected endocrine issues, Huberman advises checking hormone levels:

Once in late teens (18-20) to establish a baseline
Again in mid-20s and at age 30
Annually starting at age 40

Key hormones and markers to measure include IGF-1, testosterone, estradiol, free testosterone, DHT, cortisol, creatinine, lipids, and SHBG. For women, testing should occur at a consistent point in the menstrual cycle.

Balancing Exercise Intensity and Recovery (48:08)

While many fitness enthusiasts push themselves to the limit, Huberman suggests leaving 10-20% "in the tank" during workouts. Benefits of this approach include:

Increased energy and desire to train consistently
Enhanced recovery between sessions
Reduced risk of injury and burnout

"There's real beauty in learning to love working out hard, but to leaving the gym or ending the run with ten to 20% of the gas in the tank." - Andrew Huberman

Optimizing Gut-Brain Axis Function (50:08)

The gut-brain axis plays a crucial role in overall health. To support its function:

Prioritize sleep
Avoid excessive antibiotic use
Consume 1-4 servings of low-sugar fermented foods daily
Limit use of antiseptic mouthwashes and hand sanitizers
Maintain a diverse microbiome through exposure to pets and outdoor environments
Eat adequate prebiotic and probiotic fiber from fruits and vegetables

Proper Tongue Cleaning Technique (54:09)

While tongue scraping can be beneficial, many people do it too aggressively. Huberman recommends:

Gently brushing the tongue with a separate soft toothbrush (not the one used for teeth)
Optionally using a small amount of salt or baking soda
Replacing the tongue brush every few weeks to months

He notes that oil pulling, while not harmful, lacks clear evidence of oral health benefits according to the dentists he consulted.

Conclusion

In this wide-ranging AMA, Andrew Huberman shares science-based insights and practical tips for optimizing various aspects of health, from maintaining beneficial habits while traveling to supporting brain function, hormonal balance, and oral hygiene. By implementing these strategies consistently and avoiding obsession over past mistakes, individuals can significantly enhance their well-being and resilience.