March 22, 2024 • 58min

LIVE EVENT Q&A: Dr. Andrew Huberman Question & Answer in Melbourne, AU

Huberman Lab

In this Q&A session from a live event in Melbourne, Australia, Dr. Andrew Huberman answered audience questions on a wide range of topics related to neuroscience, health and wellbeing. Key themes included maintaining brain health, tools for shift workers, the power of NSDR, strategies to limit phone scrolling, and promising areas for future research.

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Key Takeaways

Blood circulation and cardiovascular health are critical for brain health. Regular zone 2 cardio exercise (150-200 minutes per week) is recommended to improve blood flow and overall brain function.
Age-related cognitive decline and memory issues can be related to reductions in dopamine transmission in the brain. Modulating dopamine through healthy means like behavioral protocols or potentially selective pharmacology may help offset some of this decline.
The anterior mid-cingulate cortex (aMCC) is an important brain region linked to willpower, grit and the ability to lean into challenges. Regularly engaging in challenging activities seems to activate the aMCC and may slow aging in "superagers".
For shift workers, filtering out blue light during night shifts (using blue blockers or red/amber lighting) can help reduce cortisol levels and minimize circadian rhythm disruption. Strategically timing sleep and bright light exposure is also important.
Non-Sleep Deep Rest (NSDR) is a powerful tool for restoring mental and physical energy, improving sleep, and potentially accelerating learning. It is distinct from meditation which is more of a focus/concentration exercise.
Mindless phone scrolling has become compulsive and reflexive for many. Regularly deleting and reinstalling problematic apps can help curb overuse by adding behavioral barriers.
There are many exciting areas for future research including: psychedelics for mental health, breathwork, hyperbaric oxygen, childhood trauma interventions, ADHD, the science of negotiation, genetics, microbiomes, and female hormone therapy.

Introduction

In this Q&A session from a live event in Melbourne, Australia, Dr. Andrew Huberman answered audience questions on a wide range of topics related to neuroscience, health and wellbeing. Key themes included maintaining brain health, tools for shift workers, the power of NSDR, strategies to limit phone scrolling, and promising areas for future research.

Topics Discussed

Brain Health, Dementia Prevention & the Anterior Mid-Cingulate Cortex (0:00)

Cardiovascular health is critical for brain health. Regular "zone 2" cardio exercise (150-200 min/week at a pace where you can barely maintain conversation) improves blood flow to the brain.
Age-related cognitive decline and working memory issues are linked to reductions in dopamine. Modulating dopamine through behavioral protocols or potentially pharmacology may help.
The anterior mid-cingulate cortex (aMCC) is a key hub linked to willpower and grit. It is highly active in "superagers" who age slowly, likely due to regularly leaning into challenges which engages the aMCC.

Tools & Tips for Shift Workers (23:59)

Filtering out blue light during night shifts (using blue light blocking glasses or red/amber lighting) can reduce cortisol levels and minimize circadian disruption.
Strategically time sleep and bright light exposure when not working to help realign circadian rhythms.

Non-Sleep Deep Rest (NSDR) vs. Meditation (29:04)

NSDR involves lying still with an awake mind and can restore energy, improve sleep, and potentially accelerate learning. The body is still but the mind is active.
"Non-sleep deep rest is very effective at restoring cognitive and physical vigor and can indeed offset some degree of sleep loss. It also gets you better at falling and staying asleep." - Andrew Huberman
In contrast, meditation is more of a focus/concentration practice and does not provide the same restorative effects.

Strategies to Curb Mindless Phone Scrolling (40:05)

For many, especially younger generations, phone scrolling has become compulsive and reflexive, almost like an extension of their life energy.
Regularly deleting and reinstalling problematic apps can help limit overuse by adding extra behavioral steps and barriers to mindless opening.
Huberman recommends being a "channel not a dam" - work with the existing patterns but find ways to positively shape behavior vs. attempting to block it entirely.

Exciting Areas for Future Research (44:06)

The audience shouted out many promising topics for clinical trials and further study:

Psychedelics for depression and mental health
Hyperbaric oxygen therapy
Protocols for childhood trauma
Consciousness and free will
ADHD and attention
The science of negotiation and conflict resolution
Genetics, CRISPR, embryo selection
The microbiomes of the gut, skin, and body
Female hormone therapy

Conclusion

Dr. Huberman emphasized the importance of a collective effort and open dialogue between different disciplines and philosophies in health and wellbeing. He encouraged everyone to share quality information, support public science efforts, and maintain curiosity about the various tools available.

Huberman expressed immense gratitude for the audience's attendance and interest. His hope is that the information and tools discussed reach as many people as possible to make a positive impact.

"If you have something to say to the world, please say it. Please put it out there on social media. I do think that there's value there. So I'm encouraging the every person, not just usually they go, the young people, but like the every people, to, you know, get information out there and to support the efforts." - Andrew Huberman