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    Dr. Mary Claire Haver: How to Navigate Menopause & Perimenopause for Maximum Health & Vitality

    enJune 03, 2024

    Podcast Summary

    • Menopause preparationStart preparing for menopause in your 30s through nutritional practices, supplementation, and open conversations with healthcare providers to minimize the impact on cardiovascular health, osteoporosis, and sleep quality. Hormone replacement therapy can be effective, but timing is crucial.

      Menopause is not just a single day marked by the absence of menstruation, but rather the end of ovarian function and the decline of sex hormone production. This process, which begins in a woman's 30s and continues through her 40s, affects every aspect of her health, including cardiovascular disease, osteoporosis, and sleep quality. It's crucial for women to understand the importance of preparing for menopause long before it arrives, through nutritional practices, supplementation, and open conversations with healthcare providers. Hormone replacement therapy can be beneficial, but the timing of initiation plays a significant role in its effectiveness. By taking proactive steps and gaining knowledge about menopause, women can navigate this stage of life with vitality and wellness.

    • Perimenopause and Mental HealthPerimenopause is a complex hormonal transition marked by mental health changes, including larger hormonal surges leading to mental health disorders. Research is needed to understand underlying causes and potential interventions for optimal well-being.

      Menopause is more complex than just the absence of a period. The transition phase, known as perimenopause, is marked by hormonal chaos and the onset of symptoms such as mental health changes. The brain's sensitivity to hormones like estrogen and progesterone plays a role in these mental health changes. More research is needed to understand the underlying causes and potential interventions to optimize this phase for women's well-being. Currently, there is a significant lack of research on perimenopause compared to other reproductive stages, which may be due to historical neglect and the recent recognition of the importance of this phase for cardiometabolic health. Women in perimenopause experience larger surges in follicle stimulating hormone and estrogen, which can lead to mental health disorders. Hormone therapy and selective serotonin reuptake inhibitors (SSRIs) have shown promising results in managing these disorders during perimenopause. The intimate relationship between hormones and neurotransmitters is crucial for brain health, and the field of neuroscience is only recently acknowledging this connection.

    • Hormonal shifts during perimenopauseHormonal shifts during perimenopause can cause anxiety, loss of executive functioning, cognitive impairment, and debilitating periods for some women, leading to significant economic impact. Women can mitigate some symptoms through lifestyle changes, and early diagnosis and treatment are crucial to prevent health complications.

      Hormones play a crucial role within the brain during perimenopause, leading to various psychological and physical shifts. These shifts can include increased anxiety, loss of executive functioning, cognitive impairment, and debilitating periods. One in five women experience symptoms severe enough to quit their jobs, and the economic impact is significant. Women can pay attention to their bodies and make lifestyle changes to mitigate some symptoms, such as an anti-inflammatory diet, regular exercise, and good sleep habits. Perimenopause can begin as early as the mid-40s and last up to ten years, and some women may experience premature menopause. Early diagnosis and treatment are essential, as untreated menopause can lead to health complications like cardiovascular disease and stroke.

    • Menopause vs Birth Control HormonesMenopause hormone therapy and birth control hormones have distinct differences in doses, methods of delivery, and goals. Understanding these differences is essential for appropriate counseling and informed decisions.

      Hormone therapy for menopause and hormonal contraception involve different doses and methods of delivering estrogen and progesterone. While birth control is designed to prevent ovulation, menopause hormone therapy aims to provide enough estrogen to calm the brain and maintain normalcy. The types of estrogen used and the delivery methods also differ between the two. It's essential to understand these differences and counsel patients adequately. Additionally, there is ongoing debate about the safety and potential side effects of various forms of birth control, and the best option depends on individual circumstances. Ultimately, open and informed discussions between healthcare providers and patients are crucial for making informed decisions.

    • Birth control and menopauseBirth control that suppresses ovulation can delay menopause by around nine months, but the effect is small, and harvesting eggs does not shift the onset of menopause. More research and funding is needed to clarify these topics and improve women's health.

      While certain forms of birth control that suppress ovulation can delay the onset of perimenopause by around nine months, this effect is relatively small. Harvesting eggs for freezing or IVF does not affect the pool of eggs and will not shift the onset of menopause. The lack of solid research and communication in this area contributes to the confusion surrounding these topics. Women's health, including menopause, deserves more attention and funding, as it affects a significant portion of people's lives. To advocate for more research in this area, individuals can contact their elected representatives and express their support for bills that prioritize women's health and education for providers.

    • Perimenopause healthFocus on fiber intake and protein consumption beyond sleep, exercise, and nutrition for optimal health during perimenopause. Recommended daily fiber intake is 25-30 grams and protein intake is 1 gram per pound of lean body mass. Addressing visceral fat and knowing family history can also improve health outcomes.

      Women in the Perimenopause phase can significantly impact their health outcomes by focusing on certain key areas beyond the typical advice of getting adequate sleep, exercise, and nutrition. Two specific areas mentioned are fiber intake and protein consumption. Fiber, found in foods rich in color and texture, is essential for gut health and overall wellness, with recommended daily intake being around 25-30 grams. Protein, on the other hand, is crucial for maintaining muscle mass and optimizing health, with a recommended intake of 1 gram per pound of lean body mass. Additionally, addressing visceral fat, which tends to increase during menopause, is important for overall health and reducing the risk of chronic diseases. Knowing the age at which one's mother went through menopause can also provide valuable information regarding one's own menopause experience.

    • Waste-to-hip ratioThe waste-to-hip ratio is a more accurate indicator of metabolic health than weight or BMI. A ratio of less than 0.7 for women indicates a low risk of significant visceral fat, while a ratio greater than one suggests higher levels. Supporting the gut microbiome through a diet rich in fiber and low sugar fermented foods may help alleviate some menopause symptoms.

      The waste-to-hip ratio is a more accurate indicator of metabolic health than weight or BMI. To calculate it, measure the smallest part of your waist (or belly button if you don't have a small waist) and the widest part of your hips. A ratio of less than 0.7 for women indicates a low risk of significant visceral fat, while a ratio greater than one suggests higher levels. Additionally, changes in body composition, such as fatigue, sleep disruption, psychological changes, and gut symptoms, can be early signs of menopause. Supporting the gut microbiome through a diet rich in fiber and low sugar fermented foods may help alleviate some menopause symptoms. The Galveston diet, an Americanized version of the Mediterranean diet, emphasizes good nutritional principles, anti-inflammatory foods, and fasting, making it a helpful tool for managing menopause. Fasting, specifically intermittent fasting, may also be beneficial for reducing inflammation during menopause.

    • Protein and Resistance Training for WomenWomen, especially those over 60, should prioritize protein intake throughout the day and incorporate resistance training three times a week for muscle health and strength, which is crucial for maintaining bone health and overall well-being.

      Women, especially those over 60, often struggle to get enough protein in their diet, and spreading protein intake throughout the day can help ensure adequate intake. Protein is essential for muscle health and strength, which becomes increasingly important as we age. Resistance training is also crucial for maintaining muscle mass and bone health, but many women, especially those of the speaker's generation, were not encouraged to lift weights. Instead, they focused on being thin, which can lead to muscle loss and weakened bones. The speaker's focus has shifted to resistance training three times a week, and she encourages others to do the same, even if they need to hire a trainer to help them get started. The importance of protein and resistance training for women's health is a relatively new concept, but it's now widely recognized that everyone, regardless of age or gender, should prioritize these aspects of their fitness routine. The speaker also discussed menopause symptoms, specifically hot flashes, which can be disruptive and impact sleep. The gold standard treatment for hot flashes is hormone therapy, which can help regulate hormone levels and alleviate symptoms. However, hormone therapy has been demonized due to misinformation, and the speaker believes it's important to reframe the conversation around its benefits.

    • Estrogen and Women's HealthDespite misconceptions, estrogen has protective benefits for women's health, including cardiovascular health and neuroprotection. Starting hormone therapy before age 60 reduces risk of cardiovascular disease and all-cause mortality.

      During the Women's Health Initiative study in 2002, estrogen was incorrectly labeled as causing breast cancer based on non-statistically significant findings. This led to a widespread belief that estrogen is harmful, when in reality, it has protective benefits, especially for cardiovascular health. Women who start hormone therapy before age 60 have a decreased risk of cardiovascular disease and all-cause mortality. Estrogen is neuroprotective and the longer a body is exposed to it, the higher the cognition scores. Contrary to popular belief, estrogen is not carcinogenic, and getting pregnant before age 40 may even be protective against certain forms of breast cancer. It's crucial for healthcare providers to have informed conversations about HRT, as every woman deserves to make an informed decision about her own health. The focus should be on the potential benefits of estrogen, including cardiovascular health and neuroprotection, rather than the small risks.

    • Women's health education in medical schoolsMedical schools need to expand their curriculums to include comprehensive women's health education, addressing unique health needs during menopause and beyond, to prevent misdiagnosis, inappropriate treatment, and poorer health outcomes for women.

      There is a significant need for a more comprehensive education of medical professionals regarding the unique health needs of women, particularly during menopause. Women react differently to medications and diseases, and this difference has not been adequately studied or addressed in medical school curriculums. This lack of understanding leads to misdiagnosis, inappropriate treatment, and poorer health outcomes for women. To bridge this gap, there is a push to deepen the medical school curriculum and expand the core curriculum to include women's health as opposed to making it a specialty. This could potentially mean an additional year of medical school or extending residencies for specialists who treat women. For instance, cardiovascular disease affects women differently, and they are more likely to die in hospitals from heart attacks due to delayed diagnosis and treatment. Women's health covers more than just reproductive health, and it's crucial that medical professionals understand and address these differences to provide equitable care for the female population.

    • Optimal HRT dosages for womenMore research is needed to determine the optimal dosages of HRT for women, including estrogens, androgens, and progesterone, and their impact on cholesterol and cardiovascular disease. Regular hormone level checks are essential to ensure safe and effective use.

      There is a need for more research on hormone replacement therapy (HRT) for women, specifically regarding optimal dosages and their impact on cholesterol and cardiovascular disease. HRT, including estrogens, androgens, and progesterone, can have local and systemic effects. For testosterone, there is no FDA-approved option for women, leading to off-label use and variability in absorption. The discussion also touched upon the importance of checking hormone levels regularly, as high levels may indicate underlying health issues. The conversation highlighted the need for better nomenclature and understanding of hormones and their roles in the body to avoid confusion and misunderstanding.

    • Menopause-related symptoms and treatmentsVaginal estrogen therapy effectively treats menopause symptoms like urinary issues and vaginal health, but it's underutilized due to lack of research and education. Non-hormonal therapies and lifestyle changes can also support women during this stage.

      Vaginal estrogen therapy is a safe and effective solution for various menopause-related symptoms, including urinary issues and vaginal health. This therapy can prevent recurrent UTIs, help with urgent incontinence, and maintain tissue health. Despite its benefits, it's not widely recognized or promoted within the medical community due to a lack of emphasis on menopause research and education. Non-hormone replacement therapies, such as nutrition, resistance training, and supplements, can also support women during perimenopause and menopause. However, there is limited robust data to support the use of certain supplements for menopause symptoms. It's crucial for women to understand that their habits in their younger years significantly impact their bone and muscle health, which can be accelerated during menopause. Simple interventions like wearing a weighted vest can help maintain muscle and bone density.

    • Weighted vests, bone healthWeighted vests can increase bone density and improve fitness, while weight training, protein intake, and supplementation are also crucial for bone health.

      Weighted vests can be an effective tool for increasing bone density and overall fitness, particularly for women. The speaker shares her personal experience with using a weighted vest and the positive impact it has had on her own bone health. She also mentions the importance of adequate protein intake, resistance training, and wearing a weighted vest as part of an osteoporosis prevention plan. Additionally, she discusses the potential benefits of collagen supplementation, specifically for skin health, although the scientific evidence behind this is not definitive. The speaker also touches on the topic of hormone replacement therapy and its potential impact on sensory function, specifically vision and hearing. Overall, the key takeaway is that incorporating weight training, proper nutrition, and potentially supplementation can be important steps in maintaining bone health and overall fitness as we age.

    • Menopause and HRTAs women age, HRT becomes more effective and safer, offering benefits like bone, genital urinary system, and skin protection. Consider individual risk factors before starting HRT, and discuss options with healthcare providers.

      As we age, particularly during menopause, both women and hormone replacement therapy (HRT) continue to evolve. HRT, which can include estrogen and testosterone, is becoming more effective and safer, leading to better outcomes for women's health. However, it's crucial to consider individual risk factors, such as cardiovascular disease or stroke, before starting HRT. Women over 60 who have not gone through menopause or have not been on HRT should discuss their options with their doctors. HRT can provide benefits, such as protecting bones, genital urinary system, and skin, even after the age of 60. Mental health is also an essential aspect of menopause, and optimizing it can involve estrogen therapy, good sleep hygiene, and avoiding alcohol. Men can support their female loved ones by being informed and understanding the unique challenges of menopause. Overall, staying informed and having open conversations with healthcare providers can help women navigate menopause and its associated health concerns.

    • Menopause symptoms and reliefMenopause can impact various aspects of a woman's health, including sexual function. Hormone replacement therapy and alternative methods like acupuncture and supplements can help alleviate symptoms. A holistic approach, including proper nutrition, exercise, and stress reduction, can significantly improve overall health and well-being during menopause.

      Menopause is a significant life transition that can impact various aspects of a woman's health, including her brain, bones, heart, kidneys, skin, and sexual function. It's essential to acknowledge this process and educate oneself about the potential challenges. During this time, women may experience sexual dysfunction, including decreased libido, delayed orgasms, and pain during intercourse. Hormone replacement therapy, specifically testosterone and estradiol, can help alleviate these symptoms. However, alternative methods like acupuncture and supplements can also be beneficial. A holistic approach, including proper nutrition, exercise, and stress reduction, can significantly improve overall health and well-being during menopause. Dr. Mary Claire Haver emphasizes the importance of addressing the root cause and advocates for a mindset of agency and control during this stage of life.

    • Menopause changesUnderstand and prepare for physical and emotional changes during menopause, prioritize self-care, seek medical help if needed, and communicate openly with healthcare providers.

      Perimenopause and menopause are natural stages in a woman's life, and they bring about various physical and emotional changes. These changes can include irregular periods, hot flashes, mood swings, and sleep disturbances. Dr. Mary Claire Haver emphasized the importance of education and awareness about these changes, as well as the importance of seeking medical help if symptoms become severe or interfere with daily life. She also encouraged women to prioritize self-care and make lifestyle modifications, such as regular exercise and a healthy diet, to help manage symptoms. Additionally, Dr. Haver emphasized the importance of open communication between women and their healthcare providers, as well as the importance of destigmatizing conversations around menopause. Overall, the discussion highlighted the importance of understanding and preparing for the physical and emotional changes that come with perimenopause and menopause, and the importance of seeking support and resources to manage these changes.

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    Dr. James Hollis: How to Find Your True Purpose & Create Your Best Life

    Dr. James Hollis: How to Find Your True Purpose & Create Your Best Life
    In this episode, my guest is Dr. James Hollis, Ph.D., a Jungian psychoanalyst, renowned educator and author on finding and pursuing one’s unique purpose. Dr. Hollis is also an expert in the psychology of relationships and healing from trauma. We discuss how early family dynamics and social context create patterns of both adaptive and maladaptive behavior and internal narratives that, when examined, lead to better choices and a deeply fulfilling existence. We discuss discovering your unique self-identity and purpose through specific practices of reflection, meditation and conversations with others. We also discuss self-perception and the evolution of roles within marriages, parent-child relationships, and work. Throughout the episode, Dr. Hollis provides both basic knowledge and practical tools to help us assess ourselves and better understand who we are and what we really want in careers, relationships of all kinds, and society. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Mateína: https://drinkmateina.com/huberman Joovv: https://joovv.com/huberman BetterHelp: https://betterhelp.com/huberman Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Dr. James Hollis 00:02:14 Sponsors: Mateina, Joovv & BetterHelp 00:05:57 Self, Ego, Sense of Self 00:13:59 Unconscious Patterns, Blind Spots, Dreams; Psyche & Meaning 00:21:56 Second Half of Life, Purpose, Depression 00:25:37 Sponsor: AG1 00:27:08 Tool: Daily Reflection; Crisis 00:31:47 Families & Children, Permission & Burdens 00:37:27 Complex Identification, Self-Perception; Social Media & Borderline 00:41:55 Daily Stimulus Response, Listening to the Soul 00:45:40 Exiting Stimulus-Response, Loneliness, Burnout 00:51:19 Meditation & Perception, Reflection 00:54:58 Sponsor: Waking Up 00:56:15 Recognizing the “Shadow” & Adulthood 01:02:48 Socialization; Family & Life Journey 01:09:04 Relationships & “Otherness”, Standing Your Ground 01:15:51 Marriage, “Starter Marriages” & Evolution; Parenting 01:19:37 Shadow Issues, Success & External Reward, Personal Growth 01:27:59 Men, Alcohol, “Stoic Man”, Loneliness, Fear & Longing 01:37:33 Women & Men, Focused vs. Diffuse Awareness; Male Rite of Passage 01:44:31 Sacrifice, Relationships; Facing Fears 01:48:20 Therapy, “Abyss of the Self”, Repeating Patterns & Stories 01:55:17 Women, Career & Family, Partner Support; Redefining Roles 02:01:40 Pathology & Diagnosis, Internet 02:07:05 Life, Suffering & Accountability, “Swamplands” & Task 02:11:32 Abuse & Recovery of Self, Patience, Powerlessness 02:14:11 Living a Larger Life; “Shut Up, Suit Up, Show Up” 02:17:49 Life Stages; Despair & Integrity Conflict 02:25:00 Death, Ego, Mortality & Meaning 02:38:07 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Social Media, Neural Network Newsletter Disclaimer
    Huberman Lab
    enMay 13, 2024

    GUEST SERIES | Dr. Matt Walker: The Science of Dreams, Nightmares & Lucid Dreaming

    GUEST SERIES | Dr. Matt Walker: The Science of Dreams, Nightmares & Lucid Dreaming
    This is episode 6 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 a leading public educator on sleep for mental and physical health, learning and human performance. In this episode, we discuss dreaming, including the biological mechanism of dreams, what dreams mean and their role in daytime life.  We explore how dreams can enhance our creativity and emotional well-being and help us resolve various challenges and dilemmas. We discuss how to remember and interpret your dreams and the abstractions/symbols frequently present in dreams. We also discuss nightmares and therapies to treat reoccurring nightmares. We explain what lucid dreaming is and if there are benefits or drawbacks to this type of dreaming. Dr. Walker also answers frequently asked audience questions and discusses snoring, body position, sleep supplements, sleep challenges due to aging, menopause, stopping racing thoughts, and how to fall back asleep if you wake in the middle of the night.  For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman LMNT: https://drinklmnt.com/huberman Helix Sleep: https://helixsleep.com/huberman WHOOP: https://www.join.whoop.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Dreaming 00:01:13 Sponsors: BetterHelp, LMNT & Helix Sleep 00:05:06 Dreams & REM Sleep 00:12:20 Evolution of REM Sleep, Humans 00:17:13 REM Sleep & PGO Waves; Dreams & Brain Activity 00:24:26 Dreams, Images & Brain Activity; Sleepwalking & Sleep Talking 00:30:51 Sponsor: AG1 00:32:04 Dream Benefits, Creativity & Emotional Regulation; Challenge Resolution 00:41:27 Daily Experience vs. Dreaming, Emotions 00:45:08 Dream Interpretation & Freud, Dream Relevance 00:52:59 Abstractions, Symbols, Experience & Dreams; “Fuzzy Logic” 01:00:28 Sponsor: Whoop 01:01:36 Nightmares; Recurring Nightmares & Therapy 01:11:08 Targeted Memory Reactivation, Sounds & Nightmares 01:15:38 Odor, Paired Associations, Learning & Sleep 01:18:53 Fear Extinction, Memory & Sleep; Tool: Remembering Dreams 01:25:38 Lucid Dreaming, REM Sleep, Paralysis 01:32:33 Lucid Dreaming: Benefits? Unrestorative Sleep? 01:44:07 Improve Lucid Dreaming 01:49:30 Tool: Negative Rumination & Falling Asleep 01:53:41 Tools: Body Position, Snoring & Sleep Apnea; Mid-Night Waking & Alarm Clock 01:58:43 Sleep Banking?; Tool: Falling Back Asleep, Rest 02:05:53 Tool: Older Adults & Early Waking; Sleep Medications 02:11:25 Tool: Menopause & Sleep Disruption, Hot Flashes 02:15:06 Remembering Dreams & Impacts Sleep Quality? 02:18:32 Tool: Sleep Supplements 02:26:48 Tool: Most Important Tip for Sleep 02:30:56 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer

    Dr. Casey Means: Transform Your Health by Improving Metabolism, Hormone & Blood Sugar Regulation

    Dr. Casey Means: Transform Your Health by Improving Metabolism, Hormone & Blood Sugar Regulation
    In this episode, my guest is Dr. Casey Means, M.D., a physician trained at Stanford University School of Medicine, an expert on metabolic health and the author of the book, "Good Energy." We discuss how to leverage nutrition, exercise and environmental factors to enhance your metabolic health by improving mitochondrial function, hormone and blood sugar regulation.  We also explore how fasting, deliberate cold exposure and spending time in nature can impact metabolic health, how to control food cravings and how to assess your metabolic health using blood testing, continuous glucose monitors and other tools.  Metabolic dysfunction is a leading cause of chronic disease, obesity and reduced lifespan around the world. Conversely, improving your mitochondrial and metabolic health can positively affect your health span and longevity. Listeners of this episode will learn low- and zero-cost tools to improve their metabolic health, physical and mental well-being, body composition and target the root cause of various common diseases. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Maui Nui Venison: https://mauinuivenison.com/huberman  Eight Sleep: https://eightsleep.com/huberman  AeroPress: https://aeropress.com/huberman  InsideTracker: https://insidetracker.com/huberman  Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Dr. Casey Means 00:02:18 Sponsors: Maui Nui, Eight Sleep & AeroPress 00:06:32 Metabolism, Metabolic Dysfunction, Medicinal Blindspot 00:14:17 Trifecta of Bad Energy 00:24:02 Western Living, United States, Specialization & Medicine 00:27:57 Insulin Resistance, Tool: Mitochondrial Capacity & Exercise 00:33:33 Sponsor: AG1 00:35:03 Tools: Walking & Glucose; Frequent Movement 00:44:25 Tools: Exercises to Improve Mitochondrial Capacity; Desk Treadmill 00:51:18 Soleus Push-Ups & Fidgeting, Non-Exercise Activity Thermogenesis (NEAT) 00:57:14 Sponsor: InsideTracker 00:58:21 Tool: Blood Test Biomarkers, Vital Signs & Mitochondrial Function 01:11:16 Navigate Medical System & Blood Tests, Consumer Lab Testing 01:16:46 Tool: Environmental Factors; Food, Life as a Process 01:21:58 Tool: Ultra-Processed vs. Real Food, Obesity, Soil & Micronutrients 01:32:03 Ultra-Processed Foods: Brain & Cellular Confusion 01:39:10 Tools: Control Cravings, GLP-1 Production, Microbiome Support 01:51:42 Ozempic, GLP-1 Analogs; Root Cause & Medicine 02:00:54 Tool: Deliberate Cold & Heat Exposure, Brown Fat 02:07:27 Tool: Intermittent Fasting & Metabolic Flexibility; Insulin Sensitivity 02:17:03 Tool: Continuous Glucose Monitors (CGMs) & Awareness, Glucose Spikes 02:24:34 Tool: CGMs, Glycemic Variability, Dawn Effect, Individuality 02:33:10 Sleep; Continuous Monitoring & Biomarkers 02:37:39 Mindset & Safety, Stress & Cell Danger Response 02:44:04 Tool: Being in Nature, Sunlight, Fear 02:54:44 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Social Media, Neural Network Newsletter Disclaimer

    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