00:19:14 · Andrew Huberman
[00:19:14] S0: And then in the later afternoon, I make it a point to get a walk before the sun goes down. Or I, if I don't have time and I'm on a phone call, I'll just step outside and watch the sun go down if I can, or just look in the direction of the sun in the overcast sky. I actually learned this practice from the sleep lab at Stanford down the road from here when I worked there during a summer in college. This was before the discovery of the neurons in the eye that register ambient light Mhmm. And signal to the brain circadian clock. So this is in the mid nineties, those cells weren't discovered till the early two thousands. And what's interesting is all the staff of the sleep laboratory would go outside from the basement and would look at the sunset. And I was like, why are we doing this? And they said, oh, this sets your circadian rhythm, it's well known, ideally you do it in the morning as well. And that's when I started the practice. And so these are serious scientists with Howard Hughes investigators, members of the National Academy. Now we understand all the mechanisms. But I point that out because I think a number of people think that you need all the mechanistic science worked out first. There are certain practices that are so very clearly good for us where the mechanistic data come later. Mhmm. So I try and do that in the afternoon. Sometimes I'll stand outside with a, you know, a cup of tea or something. I do stop drinking caffeine about 2PM. You know, that's about the latest. Otherwise, I do have trouble falling asleep. And then usually it's a bit more work when I go inside. And then in the evening, eat some sort of dinner. And for dinner, I have to say if it's a day when I resistance train, generally, I'm pretty hungry for dinner, and I'll do something kinda like lunch, but not exactly the same. And if it's a day when I didn't exercise, it tends to be a kind of smaller meal. And usually not as much protein for that last meal. And so my last bite of food is somewhere around, typically around 07:30, 08:00, but I'm not nuts about that because I tend to go to sleep somewhere around 11PM. And the last hour before sleep, I'm just dimming the lights. I'm just kinda trying to transition my day down. I do put away the phone because I find it's very easy to get into text conversations late at night. Mhmm.
00:21:19 · Andrew Huberman, Daisy Wolf
And I do like to be on the computer till fairly late. And I... Sometimes I'll get some entertainment in of watching something, but these days, I mostly just read [00:21:27] S1: Do you do, like, the blue light glasses or anything?
00:21:27 · Daisy Wolf, Andrew Huberman
[00:21:27] S1: Do you do, like, the blue light glasses or anything? [00:21:29] S0: I do. I have the red lens glasses. We designed some of those with Roka. I I think here's an important thing that also born out of a conversation between Elon and Mark online where I think... Oh, no. It was Lex and Mark, and Elon jumped in. You know, that Mark said, I I stopped drinking because of Huberman, but but I'm not gonna do any of that blue light shit. That's that's what he said. So That sounds like it. His words. There is huge variation in terms of people's sensitivity to blue light at night. And I think a lot of people think the lights have to appear blue, but bright lights, white lights, yellow lights have short wavelength light. So that's what we're talking about when we're talking about blue. Some people are very sensitive to it. It spikes their cortisol, it disrupts their sleep, even as little as a 100 lux, which is very dim, through closed eyelids. Other people are less sensitive to it. We don't know how that works. It doesn't seem to be related to how light or dark somebody's eyes are. My eyes are just very sensitive to light. So that at night, if I get a lot of bright overhead light, I have trouble falling asleep, or I fall asleep, and I wake up in the middle of the night. So if I dim the lights or I wind down glasses, feel much better. So I think there is kind of a split. We don't really know what the underlying reasons are, but in any case.
00:21:29 · Andrew Huberman, Daisy Wolf
[00:21:29] S0: I do. I have the red lens glasses. We designed some of those with Roka. I I think here's an important thing that also born out of a conversation between Elon and Mark online where I think... Oh, no. It was Lex and Mark, and Elon jumped in. You know, that Mark said, I I stopped drinking because of Huberman, but but I'm not gonna do any of that blue light shit. That's that's what he said. So That sounds like it. His words. There is huge variation in terms of people's sensitivity to blue light at night. And I think a lot of people think the lights have to appear blue, but bright lights, white lights, yellow lights have short wavelength light. So that's what we're talking about when we're talking about blue. Some people are very sensitive to it. It spikes their cortisol, it disrupts their sleep, even as little as a 100 lux, which is very dim, through closed eyelids. Other people are less sensitive to it. We don't know how that works. It doesn't seem to be related to how light or dark somebody's eyes are. My eyes are just very sensitive to light. So that at night, if I get a lot of bright overhead light, I have trouble falling asleep, or I fall asleep, and I wake up in the middle of the night. So if I dim the lights or I wind down glasses, feel much better. So I think there is kind of a split. We don't really know what the underlying reasons are, but in any case. [00:22:43] S1: I was upsold on blue light blocking contact lenses the last time I got my contacts prescribed. And my husband says it makes my eyes look freaky, but I was like, I'm not going back to
00:22:43 · Daisy Wolf, Andrew Huberman
[00:22:43] S1: I was upsold on blue light blocking contact lenses the last time I got my contacts prescribed. And my husband says it makes my eyes look freaky, but I was like, I'm not going back to [00:22:53] S0: So they blue light you. [00:22:53] S1: The ophthalmologist. [00:22:54] S0: Yeah. You need some short wavelength light during the day on your skin and in your eyes to generate vitamin D, for instance. I mean Yeah. UV light is not across the board bad. I should mention that when the sun is low in the sky, the UV index is very low. I mean, one of the reasons that you can look at the rising sun or the setting sun and it doesn't hurt your eyes Mhmm. Is because there's this phenomenon of atmospheric Rayleigh scattering where the short wavelengths like UV are filtered out. When the sun is overhead, it's extremely bright. Yeah. It's painful to look at. That's because you're getting a lot more of the shorter wavelength light reaching your eyes. So if people are concerned about UV exposure, morning and evening or late afternoon light exposure is very low UV. Or you can just look at the UV index. It's, you know, with a Totally. Google search or something. [00:23:40] S1: Did you take any supplements or medications yesterday? Loads. Quickly took them off. Sure. Right.
00:23:49 · Andrew Huberman
[00:23:49] S0: So this is not a promotional, I want to be very clear. This is what I've done, and what I've actually been doing most of these things since 2012. So I do take AG1 twice a day. I do that in the morning, usually right before my first meal of the day and in the evening. People say, okay. That... That's because they're they're a sponsor of the podcast. I use it just as I describe it as a cover nutritional basis where if I didn't eat enough fruits and vegetables or something, can cover any gaps. I like it. So I've been doing that for a very long time, long before I knew what a podcast was. I take fish oil. I'm a big believer in high doses of EPA omega threes. There's this whole debate about omega six to omega three ratios. These days, I find the most efficient way to get above a gram of EPA per day, and not just above a gram of fish oil, is to take Lovaza, which is a prescription omega three. It also... All the heavy metals have been extracted, so you don't have to worry about that. And there are generic versions of it, so it's pretty inexpensive now. So I think people might wanna take Lovaza. They might not, but I take Lovaza. I take some vitamin d. I take three to five thousand units of vitamin d three. And my morning supplement ingestion includes... I actually I actually believe in some of the herbal supplements just based on my blood work. I take four hundred milligrams of something called Tongkat Ali, which is an Indonesian ideal... There are a couple different versions, but I take Tongkat Ali, it's known to help the unbinding of something called sex hormone binding globulin from testosterone, so it frees up testosterone a bit. Men and women can take this. I don't have any financial relationship with the companies that sell it, so I take the Solaray version. It's also the the least expensive. So... And I I do that. I take I take something called p five p, which is a vitamin b six derivative. I take fifty milligrams of that. It's a... I take that to slightly reduce prolactin. I don't have high prolactin, but I do that. In the morning. You sort of want to amplify the cortisol and so called catecholamine, so dopamine, norepinephrine, epinephrine kind of milieu, and it can assist with that a bit. And let's see, what else? Oh, I take N acetylcysteine, six hundred milligrams a day, it's a glutathione precursor.