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    A Science-Supported Journaling Protocol to Improve Mental & Physical Health

    By truthfully recounting traumatic events and their emotional impact, individuals can experience relief and improved symptomology, leading to positive changes in the brain and improved healing from trauma.

    enNovember 20, 2023

    About this Episode

    In this episode, I explain a specific writing protocol shown in hundreds of scientific studies to significantly improve immediate and long-term health. I explain how to implement this specific protocol, which takes only four days and 15-30 minutes per day. I also explain the mechanism for how the four-day writing protocol affects neuroplasticity (brain rewiring) and brain function in the short and long term. I explain how these brain changes positively impact our physical health, including our system's immune function and thus our ability to combat infections, improve sleep, reduce feelings of physical and emotional pain, lower anxiety, and bring about healing from traumas. This episode ought to be of interest to anyone seeking better mental and/or physical health through the use of brief yet highly effective science-supported protocols. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/huberman Eight Sleep: https://eightsleep.com/huberman Waking Up: https://wakingup.com/huberman InsideTracker: https://insidetracker.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Journaling Protocol for Mental & Physical Health (00:03:06) Sponsors: LMNT, Eight Sleep & Waking Up (00:07:16) Journaling & Confronting Traumatic Events (00:11:25) Tool: Expressive Writing (00:14:38) Morning Notes, Gratitude Journaling, Diary Journaling (00:18:00) Tool: Consecutive Writing Bouts; Trauma Definition (00:24:38) Low Expressors vs. High Expressors (00:29:29) Tools: Language, Vocabulary & Emotion; Analyzing Writing (00:35:02) Tool: Writing Session Tips (00:39:31) Sponsor: AG1 (00:41:02) Positive Mental & Physical Benefits (00:46:45) Expressive Writing & Immune Function; Brain-Body Connection  (00:57:02) Sponsor: InsideTracker (00:58:10) Neuroplasticity, Prefrontal Cortex & Subcortical Structures (01:05:00) Structured Writing, Trauma & Narratives; Truth-Telling (01:08:56) Neuroplasticity, Truth-Telling & Relief from Trauma (01:15:32) Honesty, Brain Activity & Narratives (01:22:01) Overcoming Trauma & the Brain; Stress, Emotions & Honesty (01:26:41) Expressive Writing Protocol & Benefits (01:36:16) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer

    🔑 Key Takeaways

    • Journaling about difficult or traumatic experiences for just 15 to 30 minutes can have significant positive impacts on mental and physical well-being, making it a beneficial practice for all.
    • Writing about traumatic experiences, without worrying about grammar or spelling, for 15 to 30 minutes can positively impact mental and physical health by processing and releasing emotional burdens.
    • Writing about distressing experiences can be challenging, but it can also provide emotional release and processing. Consistently writing about the same difficult experience can be beneficial for personal growth and healing.
    • Journaling about distressing experiences can help process stored trauma and stress, regardless of whether one expresses emotions in a high or low manner.
    • Journaling, regardless of your emotional expression style, can help reduce distress and improve wellbeing. Use your natural writing style to effectively communicate your emotions and benefit from reduced distress levels long-term. Language usage also impacts emotional state.
    • By consciously choosing positive words over negative ones, we can improve our emotional well-being and overall health. Regularly practicing introspection through writing can lead to positive changes in our language and mindset.
    • Engaging in a specific writing protocol can help individuals process emotions, reduce anxiety, improve mood, sleep better, and enhance immune function, benefiting those with various conditions like anxiety, insomnia, arthritis, and more.
    • Engaging in a specific writing protocol that involves writing about traumatic experiences can improve immune function, particularly by positively affecting T lymphocytes, offering potential benefits for mental and physical health.
    • Emotional writing exercises can boost immune activation and enhance the immune system's ability to fight off infections. Integrating emotional well-being into healthcare is crucial for overall health and well-being.
    • Our childhood experiences shape our brain's neural map, allowing us to make accurate predictions. Traumatic experiences, addictions, and chronic stress disrupt brain functioning, reducing the prefrontal cortex's activity. Understanding this can help overcome challenges.
    • By truthfully recounting traumatic events and their emotional impact, individuals can experience relief and improved symptomology, leading to positive changes in the brain and improved healing from trauma.
    • Telling the truth with a structured narrative can help us make sense of stressful experiences, regulate our emotions, and improve our mental and physical health.
    • Stimulating the dorsal lateral Prefrontal Cortex promotes truthfulness, leading to more accurate reporting and an increased ability to process stressful events.
    • Writing about traumatic experiences can help reduce anxiety, improve sleep, and boost immune system function. It stimulates neuroplasticity and has long-lasting positive effects on mental and physical health.
    • Journaling can be a powerful tool for processing and healing from stressful or traumatic experiences. It is important to follow a writing protocol that involves multiple sessions, including facts and emotions, for personal use only. Journaling can lead to long-term improvements in well-being.
    • Give yourself time, be aware of your emotional readiness, and decide if this protocol is for you before experiencing its long-term positive effects on well-being.

    đź“ť Podcast Summary

    The Power of Journaling: A Scientifically-Backed Method for Mental and Physical Health

    There is a powerful form of journaling that has been supported by over 200 peer-reviewed studies in improving mental and physical health. This particular journaling method, initially researched by Dr. James Pennebaker, has shown positive impacts on anxiety, sleep, immunity, and symptoms of autoimmune disorders. It has also been linked to improved memory and decision-making. Despite its effectiveness, this journaling method has been relatively unknown outside the fields of psychology and psychiatry. The protocol involves writing for 15 to 30 minutes about the most difficult or traumatic experience one can recall, without stopping or showing the writing to anyone else. The positive benefits can be achieved by doing this journaling method for a short period of time, making it an accessible and beneficial practice for everyone.

    The Power of Writing: Healing Through Expressing Difficult Experiences

    Writing about difficult or traumatic experiences can have a positive impact on mental and physical health. The key instructions for this writing exercise include thinking about the most challenging experience, writing continuously for 15 to 30 minutes without pausing, and not worrying about grammar or spelling errors. It is important to find a quiet and undisturbed place to carry out this exercise. Whether you write by hand or type on a device, the positive effects are observed regardless. The specific instructions for the exercise involve expressing deep emotions and thoughts related to the upsetting experience, exploring how it has shaped who you are, and tying it to various aspects of your life. The duration of the writing can vary, but both 15 and 30-minute sessions have shown positive results. This form of journaling differs from morning notes and focuses on deeply processing and releasing emotional burdens.

    Distinctive Journaling: Exploring Unfortunate Events and Emotions

    The form of journaling discussed by Andrew Huberman is distinct from gratitude journaling or daily diary entries. This specific form of journaling is designed to delve into and write about extremely unfortunate events that evoke charged negative emotions. It may not feel good initially, as research shows that subjects often feel distraught, cry, or experience anxiety during the writing process. After completing the writing block, it is important to give oneself time to settle down and transition back into the day. This form of journaling differs in its intensity and purpose from other types, such as gratitude journaling. For maximum effectiveness, subjects are recommended to write about the same difficult experience four times on consecutive days for 15 to 30 minutes each.

    The Benefits of Journaling about Difficult Experiences

    Journaling about difficult experiences can be intense but beneficial. It doesn't have to be done every day, as even one day per week can be effective. This journaling method allows us to address and process the narratives and experiences that exist in our nervous system. Not everything is considered trauma, but many people have some form of trauma or major stressors stored in their nervous system. By deliberately journaling about these distressing experiences, it may bring up various emotions such as sadness, anxiety, frustration, and anger. It's important to note that when people engage in this journaling protocol, they tend to fall into two different groups: low expressors and high expressors. The low expressors use less descriptive language while the high expressors use negative language to describe their emotions. Both groups can benefit from this exercise, although high expressors may experience more immediate distress.

    The power of journaling: Managing distress and improving wellbeing.

    Regardless of whether you are a low or high expressor of emotions, journaling can significantly reduce distress levels and improve overall wellbeing. Low expressors may initially experience less distress when writing about traumatic events, while high expressors may feel more distressed. However, over time, the distress levels of low expressors increase while high expressors experience a significant decrease in distress. The key is to use the form of writing that comes naturally to you and effectively communicates your emotions. Both groups benefit from journaling, with reduced distress levels even months or years later. Additionally, the study highlights how our language usage patterns and vocabulary can impact our emotional state.

    The Power of Words: How Our Language Impacts Our Emotions and Well-being

    The words we use can greatly impact our emotional states. Research has shown that people who use a lot of negative words tend to have more negative emotions, while those who use positive words naturally tend to have more positive emotions. This holds true for both mental and physical aspects of our well-being. The key finding is that the specific words we use on a regular basis are more important than our overall vocabulary. By engaging in a writing exercise that focuses on our emotions and experiences, we can observe a significant shift in the language we use. Over time, negative words decrease while positive words increase. This simple practice can be quick and highly informative for self-analysis, leading to positive health benefits and improved emotional states.

    The Healing Power of Writing: Improving Mental and Physical Wellness

    Engaging in a specific writing protocol can have significant and long-lasting positive effects on both mental and physical health. By writing about stressful or traumatic experiences, individuals can work through and process these emotions, leading to reduced anxiety, improved mood, better sleep, and enhanced immune function. While this writing exercise may not completely cure major conditions like depression or post-traumatic stress disorder, it has been shown to reduce symptoms associated with these disorders. Additionally, studies have revealed that this protocol can also benefit individuals suffering from chronic anxiety, insomnia, arthritis, lupus, fibromyalgia, and irritable bowel syndrome. The writing protocol is distinct from conventional journaling and has been scientifically proven through various controlled experiments.

    The Therapeutic Effects of Emotional Writing on Immune Function

    Engaging in a specific writing protocol that involves disclosing traumas or stressful experiences can have a significant impact on immune function. A study conducted by GEMS Pennant Baker found that individuals who participated in this protocol and wrote about their traumatic experiences showed improvements in immune function. Specifically, they observed positive changes in T lymphocytes, which are crucial white blood cells that combat infections. This suggests that the act of writing and processing emotions related to trauma can have a therapeutic effect on both mental and physical health. While there may be various factors contributing to the overall positive effects of this protocol, understanding the connection between emotional writing and immune function offers promising insights for improving overall well-being.

    The Impact of Emotional Writing on the Immune System

    Emotional writing exercises can have a significant impact on the immune system. Research has shown that individuals who engaged in four bouts of writing about something traumatic or stressful experienced a greater degree of immune activation compared to those who wrote about something non-stressful. Furthermore, those who disclosed their emotions more intensely during the writing exercise also had a greater immune response. This highlights the connection between our emotional state and our physical responses, demonstrating that emotions can shape our immune system's ability to fight off infections. This research underscores the importance of considering the mind-body connection and integrating emotional well-being into our understanding and practice of healthcare.

    Neuroplasticity: How Our Brain Adapts and Predicts based on Experiences

    Our nervous system has the ability to change in response to experiences, a concept known as neuroplasticity. This neuroplasticity is particularly prominent during childhood when the brain is shaped by passive exposure to various events. The nervous system is designed to be a predictive machine, constantly making guesses about what will happen next. Childhood experiences create a neural map that allows us to make accurate predictions based on correlations between emotional states, physical surroundings, and past events. Traumatic experiences, addictions, and chronic stress can disrupt the healthy functioning of the brain and body. One key mechanism behind this disruption is the reduction of activity in the prefrontal cortex, the area of the brain responsible for planning and assessing outcomes. Understanding the impact of experiences on our neural pathways can help us address and overcome these challenges.

    The Power of Structured Writing Exercises in Healing Trauma

    Focusing on traumatic or stressful events through structured writing exercises can actually increase activity in the prefrontal cortex, which is associated with improved healing from trauma. This may seem counterintuitive, as distress typically reduces prefrontal cortex activity. However, by truthfully and honestly recounting the facts, feelings, and connections surrounding the event, individuals can experience relief and improved symptomology. It's essential to acknowledge that everyone's truth about their experiences is unique and valid, and this truth-telling component is crucial in the writing exercise. Although initially distressing, recalling these events in an emotional and negative way can lead to positive changes in the brain. While neuroplasticity is primarily active during development, it can still occur in adulthood, allowing us to better predict and navigate the future.

    The Power of Storytelling in Regulating Stress and Promoting Well-being

    Highly stressful or traumatic experiences can disrupt our ability to create a coherent narrative about what happened, leading to confusion and false correlations between the stress and our body and mind. This lack of coherence can also cause a mismatch between our bodily state and thoughts about the experience. However, telling the truth with a structured narrative can increase prefrontal cortex activity, which is involved in generating coherent narratives and regulating subcortical structures like the hypothalamus and limbic structures. By increasing our understanding of the event and our role in it, we can better regulate our emotional responses and promote mental and physical well-being.

    Increasing honesty through brain stimulation

    Stimulating a specific region of the Prefrontal Cortex can increase honesty in individuals. The study found that when this region, known as the dorsal lateral Prefrontal Cortex, was stimulated, participants became more accurate in reporting the results of a dice rolling game, going from 68% to a reliable 50% match rate. This suggests that the activation of this brain region promotes truthfulness. Furthermore, the repeated activation of the Prefrontal Cortex during truthful reporting, even in the case of negative experiences, leads to increased activity in this area over time. This has a positive effect on creating a coherent framework for understanding and processing stressful events. Overall, being truthful and accurately representing our experiences appears to have neurological benefits in both the short and long term.

    The Healing Power of Writing About Trauma

    Writing about traumatic or stressful events can have positive effects on both mental and physical health. This may seem counterintuitive, but research shows that when the prefrontal cortex organizes its understanding of why our autonomic nervous system was so active during these events, it becomes less likely to be overly active in non-stressful situations. This can lead to reductions in anxiety, improved sleep, and even improvements in immune system function. The nervous system plays a key role in connecting the brain and the body, and it has direct communication with the immune system. While the underlying mechanisms are not fully understood, writing about the truth of an experience and the emotions that accompany it can stimulate neuroplasticity and have a rehabilitative effect. This type of journaling is cost-effective, flexible, and has long-lasting positive effects.

    The Powerful Impact of Journaling on Mental and Physical Health

    Journaling can have a significant impact on mental and physical health. Despite its potential benefits, many people are unaware of the specific impact it can have. This might be due to the fact that it is often buried within academic literature and not widely incorporated into clinical practices. However, the research shows that journaling can be a powerful tool for processing and healing from stressful or traumatic experiences. The protocol for effective journaling involves writing for four separate sessions within a month, focusing on the same event. It is important to include both facts and emotions about the event and any associations that come to mind. This writing protocol is for personal use, and caution should be taken when sharing it with others, as it may have unintentional negative effects on them. While initially journaling may evoke negative emotions, over time, it can lead to improvements in both mental and physical well-being.

    The Writing Protocol for Mental and Physical Health

    The writing protocol discussed by Andrew Huberman can have lasting positive effects on mental and physical health. It's important to give yourself a buffer of time after completing the writing before moving on to other daily activities. Avoid doing the exercise right before bed if the experience is particularly stressful or traumatic. If the protocol creates significant stress that you don't want to deal with or if it starts to impede other areas of your life, it's okay to stop. It's crucial to ask yourself if you are emotionally prepared for the exercise and the potential emotions that may arise. You can also try the protocol with a moderately stressful or traumatic event to see if it's for you. Ultimately, this writing protocol has been supported by extensive research and can bring about valuable benefits to your well-being.

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    GUEST SERIES | Dr. Matt Walker: Improve Sleep to Boost Mood & Emotional Regulation

    GUEST SERIES | Dr. Matt Walker: Improve Sleep to Boost Mood & Emotional Regulation
    This is episode 5 of our 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology at the University of California, Berkeley and the host of The Matt Walker Podcast. In this episode, we explain the connection between sleep and mood, emotional regulation and mental well-being.  We explain the role of rapid eye movement (REM) sleep in processing emotions and emotional memories and why sleep deprivation causes agitation, impulsivity and emotional reactivity.  We also discuss why sleep disruption is a hallmark feature of PTSD, anxiety, depression, suicidality, and other psychiatric conditions.  We explain protocols for improving REM sleep and other sleep phases in order to harness the therapeutic power of quality sleep to feel calmer and emotionally restored. This episode describes various actionable tools to improve sleep for those struggling with mental health or mood and those wanting to bolster their overall state and well-being.  The next episode in this special series explores dreams, including lucid dreaming, nightmares and dream interpretation. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman LMNT: https://drinklmnt.com/huberman BetterHelp: https://betterhelp.com/huberman InsideTracker: https://insidetracker.com/huberman  Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Sleep & Mental Health (00:01:09) Sponsors: Eight Sleep, LMNT & BetterHelp (00:05:14) Emotions & Sleep, Amygdala (00:17:27) Emotional Memory & Sleep (00:25:48) “Overnight Therapy” & REM Sleep, Noradrenaline (00:29:13) Sponsor: AG1 (00:30:27) Sleep to “Remember & Forget”, Trauma; REM Sleep (00:38:27) Hinge Analogy; Motivation, Impulsivity & Addiction (00:47:08) Tool: Improve REM Sleep, Social Jet Lag, Alcohol & THC, Addiction (00:56:18) Sponsor: InsideTracker (00:57:23) Post-Traumatic Stress Disorder (PTSD) & REM Sleep (01:06:53) Noradrenaline & REM Sleep, PTSD & Prazosin (01:09:40) Addiction, Non-Sleep Deep Rest (NSDR); Liminal States (01:16:46) Anxiety & Sleep, Mood vs. Emotions (01:23:50) Deep Non-REM Sleep & Anxiety, Sleep Quality (01:28:51) Tool: Improve Deep Non-REM Sleep, Temperature; Alcohol (01:34:56) Suicidality & Sleep, Pattern Recognition; Nightmares (01:46:21) Depression, Anxiety & Time Context (01:51:24) Depression, Too Much Sleep?; REM Changes & Antidepressants (01:57:37) Sleep Deprivation & Depression (02:01:34) Tool: Circadian Misalignment & Mental Health, Chronotype (02:04:05) Tools: Daytime Light & Nighttime Darkness; “Junk Light” (02:13:04) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer

    AMA #17: Making Time for Fitness, Top Sleep Tools & Best Learning Strategies

    AMA #17: Making Time for Fitness, Top Sleep Tools & Best Learning Strategies
    Welcome to a preview of the 17th Ask Me Anything (AMA) episode, part of Huberman Lab Premium. Huberman Lab Premium was launched for two main reasons. First, it was launched in order to raise support for the main Huberman Lab podcast — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation. Read our Annual Letter 2023. If you're an existing Premium member, you can login to access the full episode. If you're not a member, you can join Huberman Lab Premium to enjoy exclusive content, including monthly Ask Me Anything (AMA) episodes, AMA transcripts, podcast episode transcripts, early access to live events and help advance human scientific research. Resources Foundational Fitness Protocol Timestamps (00:00:00) Introduction to AMA #17 (00:00:14) Exciting Announcement (00:02:16) Diving Into the Foundational Fitness Protocol (00:09:37) Flexibility in Your Fitness Routine (00:17:12) Optimizing Workout Times & Prioritizing Health (00:23:31) Closing Thoughts & Huberman Lab Premium Benefits In the full AMA episode, we discuss: Periodization & the Philosophy of Fitness Unlocking the Secrets of Sleep: Insights & Tools Chronotypes and Personalized Sleep Strategies The QQRT Formula: Quantity, Quality, Regularity & Timing of Sleep Exploring Naps & Non-Sleep Deep Rest (NSDR) Effective Learning & Note-Taking Strategies The Power of Teaching & Self-Testing in Learning Title Card Photo Credit: Mike Blabac Disclaimer

    Protocols to Strengthen & Pain Proof Your Back

    Protocols to Strengthen & Pain Proof Your Back
    In this episode, I explain how to strengthen and build a stable, pain-free back and how to reduce or eliminate existing back pain. I explain the anatomy and physiology of the spinal cord and vertebrae, intervertebral disks and nerve pathways, and the abdominal and back muscles that together can be leveraged to stabilize the back.  Then, I describe protocols: “McGill’s Big 3” exercises, a highly effective psoas stretch, abdominal stabilization, breathing techniques, and protocols to reinforce essential supports for the back, including the neck, pelvis, feet, and toes.  I also explain how you can reduce and potentially eliminate back pain and sciatica using a specific type of bar hang, “cobra push-ups,” medial-glute strengthening exercises, and more.  Back pain greatly impedes one’s ability to enjoy daily activities; this episode provides zero-cost, minimal time-investment protocols to improve your back strength and stability and allow you to move through life pain-free and with ease and mobility.  For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman AeroPress: https://aeropress.com/huberman Joovv: https://joovv.com/huberman Waking Up: https://wakingup.com/huberman Plunge: https://plunge.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Back Health (00:03:47) Sponsors: AeroPress, Joovv & Waking Up (00:07:57) Back Anatomy: Spine, Vertebrae, Spinal Cord (00:12:07) Spinal Cord & Nerves; Herniated Discs (00:19:50) Build Strong Pain-Free Back; Bulging Discs (00:24:26) Back Pain & Professional Evaluation; Tool: Spine Self-Assessment  (00:34:58) Sponsor: AG1 (00:36:29) Tool: McGill Big 3 Exercises, Curl-Up (00:44:40) Tool: McGill Big 3 Exercises, Side Plank (00:53:13) Tool: McGill Big 3 Exercises, Bird Dog; Back Pain (01:04:10) Sponsor: Plunge (01:05:37) Tool: Back Pain & Oreo Analogy, Bar Hang (01:10:34) Time & Back Pain; Tool: Reversing Disc Herniation, Cobra Push-Ups  (01:21:28) Sciatica, Referred Pain, Herniated Disc (01:24:21) Tool: Improve Spine Stability, Strengthen Neck (01:29:23) Tools: Strengthen Feet, Toe Spreading (01:34:35) Tools: Belly Breathing; Stagger Stance (01:42:03) Tools: Relieve Low Back Pain, Medial Glute Activation; Rolled Towel (01:50:59) Tool: Psoas Stretching (01:57:00) Tool: Back Awareness; Strengthen & Pain-Proof Back (02:05:49) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer

    GUEST SERIES | Dr. Matt Walker: Using Sleep to Improve Learning, Creativity & Memory

    GUEST SERIES | Dr. Matt Walker: Using Sleep to Improve Learning, Creativity & Memory
    This is episode 4 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology at the University of California, Berkeley, and author of the best-selling book "Why We Sleep." In this episode, we discuss the relationship between sleep, learning and creativity.  We explain why and how sleep before and after a learning bout can improve memory and performance for both cognitive tasks and physical skills. We also discuss how to use time learning and sleep, how to use naps, non-sleep deep rest states, and caffeine to optimize learning, and the mechanisms for sleep and memory consolidation.  We also explain the critical role that sleep plays in creativity and one's ability to discover novel solutions to challenges and problems.  This episode is filled with actionable information on using sleep to enhance skill learning and improve memory and creativity.  The next episode in this guest series explains how sleep benefits emotional regulation and mental health.  For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Helix Sleep: https://helixsleep.com/huberman  WHOOP: https://join.whoop.com/huberman  Waking Up: https://wakingup.com/huberman  InsideTracker: https://insidetracker.com/huberman  Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Sleep & Learning (00:00:59) Sponsors: Helix Sleep, Whoop & Waking Up (00:05:48) Learning, Memory & Sleep (00:09:32) Memory & Sleep, “All-Nighters”, Hippocampus (00:13:46) Naps & Learning Capacity (00:16:59) Early School Start Times, Performance & Accidents (00:26:38) Medical Residency & Sleep Deprivation (00:29:35) Sponsor: AG1 (00:30:49) Tool: Sleep Before Learning; Cramming Effect (00:35:09) Tools: Caffeine; Timing Peak Learning; “Second Wind” (00:44:25) Memory Consolidation in Sleep (00:55:07) Sleepwalking & Talking; REM-Sleep Behavioral Disorder (01:00:16) REM Sleep Paralysis, Alcohol, Stress (01:07:41) Sponsor: InsideTracker (01:08:46) Skills, Motor Learning & Sleep (01:17:03) Tool: Timing Sleep & Learning, Skill Enhancement (01:20:00) Naps; Specificity & Memory Consolidation, Sleep Spindles (01:27:21) Sleep, Motor Learning & Athletes; Automaticity (01:34:10) Can Learning Improve Sleep? (01:39:13) Tool: Exercise to Improve Sleep; Performance, Injury & Motivation (01:44:38) Pillars of Health; Dieting & Sleep Deprivation (01:49:35) Performance & Poor Sleep, Belief Effects, “Orthosomnia” (01:57:03) “Overnight Alchemy”, Sleep & Novel Memory Linking (02:05:58) Sleep & Creativity (02:11:09) Tools: Waking & Technology; Naps; “Sleep on a Problem” (02:20:51) Creative Insight & Sleep (02:26:18) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer

    Dr. Bonnie Halpern-Felsher: Vaping, Alcohol Use & Other Risky Youth Behaviors

    Dr. Bonnie Halpern-Felsher: Vaping, Alcohol Use & Other Risky Youth Behaviors
    In this episode, my guest is Dr. Bonnie Halpern-Felsher, PhD, FSAHM. She is a professor of pediatrics and adolescent medicine and a developmental psychologist at Stanford University School of Medicine. Dr. Halpern-Felsher is a world expert in adolescent decision-making and risk-taking behaviors. She explains the huge increase in vaping (e-cigarettes) by young people. She explains why vaping nicotine and cannabis is particularly dangerous to the developing brain. We discuss the rise in vaping addiction, the unique social pressures and social media influences faced by youth that make quitting challenging, and interventions to aid them in quitting or reducing use. We also discuss the role of technology and social media. And, the use of alcohol, nicotine pouches, fentanyl, and other risky behaviors that adolescents face now. This episode should interest parents, teachers, coaches, teens, and families. It covers the current youth substance use landscape and also covers resources and ways to quit these addictive behaviors.  For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman  Mateina: https://drinkmateina.com/huberman  LMNT: https://drinklmnt.com/huberman  Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Bonnie Halpern-Felsher (00:01:40) Sponsors: Eight Sleep, Mateina & LMNT  (00:05:38) Adolescence (00:09:19) Household Conflict, Parents; Smart Phones (00:12:35) Smart Phones & Social Media (00:18:25) Vaping, E-Cigarettes, Nicotine & Cannabis (00:23:46) Adolescent Nicotine Use: Marketing, Flavors (00:30:41) Sponsor: AG1 (00:32:13) Nicotine Initiation, Freebase vs. Salt-Based Nicotine, Concentration (00:41:35) Addiction & Withdrawal; E-Cigarette Access (00:48:48) Vaping Health Hazards, Aldehydes, Flavors (00:56:32) Sponsor: Waking Up (00:57:48) “Just Say No”, Adolescent Defiance (01:04:21) Cannabis & Potency, Blunts, E-Cigarette Combinations (01:10:30) Psychosis, THC & Adolescence (01:14:11) Quitting Nicotine & Cannabis; Physical & Social Withdrawal Symptoms (01:23:05) Social Pressures, Quitting Vaping, Environment Concerns (01:30:08) Teen Activities, Social Media, Autonomy (01:36:28) Risky Behaviors, Alcohol, Driving, Sexual Behavior (01:43:27) International E-Cigarette Use, Regulation (01:46:10) Nicotine Pouches, Health Risks; Tolerance (01:53:25) Tools: Vaping Interventions, Decision Making, Harm Reduction (02:02:37) Fentanyl, Drug Testing, Recreational Drug Use (02:13:45) Tool: Organic Conversations & Risky Behavior (02:17:20) Long-Term Goals & Teens; Vaping, Pornography & Teens (02:24:08) Mental Health Crisis & Substance Use (02:29:11) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer