Introduction

Achieving Key Health Pillars While Traveling

Improving Sleep Quality

Understanding and Managing Vertigo

Enhancing Brain Function Post-TBI

Getting Closer to Unraveling OCD

Adjusting Circadian Rhythms for Travel

Optimal Dosage for Fish Oil Supplements

Monitoring Hormone Levels

Optimizing the Gut-Brain Axis

Best Practices for Tongue Cleaning

Conclusion & Thank You

- The Huberman Lab Podcast discusses science and science-based tools for everyday life.
- Premium subscribers' contributions are matched for additional projects on human studies.
- Key health practices include morning sunlight exposure, using red lights in the evening, exercise, and social activities.
- Stress control is crucial, with recommendations like non-sleep deep rest for reducing stress.
- Recommendations for improving brain function include adequate sleep, healthy diet, and treatments like hyperbaric chamber and creatine supplementation.
- OCD treatment involves adjusting neural circuits with SSRIs and behavioral interventions.
- Shifting circadian rhythm when traveling involves gradual adjustments in wake-up time and light exposure.
- Fish oil is beneficial for brain and body health, with omega-3 fatty acids providing anti-inflammatory effects and supporting nerve cells.

- The Huberman Lab Podcast is discussing science and science-based tools for everyday life.
- The podcast team has been in Sydney, Australia, after being in Melbourne, and will be heading to Brisbane.
- Premium subscribers have supported four laboratories and will now have their contributions matched for additional projects on human studies.
- The projects include treatments for mental health issues, headache and migraine, immunology and cancer, mindsets and immune system function, nutrition, and exercise physiology.
- The host is grateful for the support and is ready to answer questions from subscribers.

- The speaker emphasizes that the health protocols discussed on the Huberman Lab Podcast are science-based, actionable, and designed to enhance mental and physical health while being low-cost or zero-cost.
- Key health practices include getting morning sunlight, using red lights in the evening to lower cortisol levels and aid in sleep, staying active with exercise, and engaging in social activities.
- The speaker also mentions the importance of maintaining a consistent circadian rhythm through practices like morning sunlight exposure, movement, social engagement, and caffeine intake.
- Stress control is highlighted as crucial, with the speaker recommending non-sleep deep rest or yoga nidra as a zero-cost practice for reducing stress and replenishing mental and physical vigor.
- The speaker plans to release NSDR scripts and meditations on their Huberman Lab Clips channel, offering additional tools for enhancing mental and physical health at no cost.

- Multiple dentists and a periodontist advised brushing and flossing teeth, avoiding alcohol-based mouthwashes, and emphasizing nighttime oral care for remineralization.
- Tongue scraping is recommended if done correctly to remove harmful bacteria, but most people scrape too hard; gentle brushing with a separate soft toothbrush is suggested.
- Using a different soft toothbrush for tongue cleaning than for teeth is advised, and adding salt and baking soda is acceptable.
- Dentists have an abrasion scale for dental care products, with baking soda being low on the scale.
- Oral health is crucial for overall health, including cardiovascular and brain health, as bacteria from the mouth can impact other body systems.

But what I'm not kidding about is I appreciate that you tuned in. And last, but certainly not least, thank you for your interest in science. Thank you. Thank you. Thank you. Thank you. Thank you. Thank you. Thank you. Thank you. Thank you. Thank you. Thank you. Thank you. Thank you. Thank you. Thank you. Thank you. Thank you. Thank you. Thank you. Thank you. Thank you. Thank you. Thank you. Thank you. Thank you. Thank you. Thank you. Thank you. Thank you. Thank you. Thank you. Thank you. Thank you. Thank you.

- The amount of sleep needed varies for each person and can change based on individual circumstances.
- Insomnia is characterized by excessive daytime sleepiness due to lack of sleep at night.
- Quality, quantity, regularity, and timing (QQRT) are important factors to consider for optimal sleep.
- It is suggested to focus on the quality of sleep, ensuring ample slow-wave and rapid eye movement sleep for physical and emotional recovery.
- A 10 to 30-minute NSDR (non-sleep deep rest) protocol is recommended to feel deeply rested and potentially recover lost sleep, especially if feeling exhausted during the day.

- Vertigo is a sensation of falling or dizziness that needs to be distinguished from lightheadedness.
- Vertigo can be caused by issues in the visual system or inner ear.
- The vestibulo-ocular reflex helps stabilize vision during movement and is mediated through the cerebellum.
- To alleviate vertigo, one can focus on a fixed point to override incorrect error signals and allow the visual component to dominate.
- Anchoring the visual part of the vestibulo-ocular reflex can help alleviate nausea or dizziness caused by motion sickness.

- The speaker emphasizes the importance of neuroplasticity and the robustness of the body's systems, suggesting that it is possible to overcome years of poor health habits.
- Recommendations for improving brain function include getting adequate sleep, maintaining a healthy diet, and exploring treatments like hyperbaric chamber and creatine supplementation.
- The speaker advises against obsessing over past health mistakes and instead focusing on making positive changes in the present.
- It is mentioned that trans fats are universally considered bad for health, and there are potential negative effects of high doses of curcumin and turmeric supplementation.
- Creatine monohydrate supplementation is suggested as a way to enhance brain function under conditions like traumatic brain injury or high altitude, with a recommended dosage of 5 to 10 grams per day.

- OCD is believed to be caused by miswiring in the basal ganglia and malwiring to the dopamine reward system.
- In OCD, compulsions exacerbate obsessions rather than alleviate them.
- Treatment for OCD involves adjusting the pharmacology of neural circuits, including the use of SSRIs and behavioral interventions.
- Effective treatments for OCD and depression focus on neuroplasticity rather than specific neurochemicals.
- Overcoming malwirings in OCD involves working with a psychiatrist to find the right medication dosage to promote neuroplasticity, engaging in proper behaviors, and potentially using techniques like transcranial magnetic stimulation.

- To shift your circadian rhythm by three hours when traveling from San Francisco to New York City, it is recommended to gradually adjust your wake-up time by getting up earlier in the days leading up to your trip.
- One method is to expose yourself to bright light between 6 a.m. and 10 a.m. in the days before your departure, mimicking a New York sunrise, to signal your circadian clock to shift.
- Avoid bright light exposure before 6 a.m. and consider using dim lights if you need to get up during the night.
- Another approach is to fly to New York and use caffeine, exercise, and social activities to adjust to the new time zone, but this may result in feeling lousy late morning.
- The principles discussed apply to any travel involving time zone changes, and additional resources such as podcasts and videos are available for further guidance on managing jet lag and adjusting your circadian clock for travel.

- Fish oil is considered a beneficial supplement for brain and body health due to its omega-3 fatty acids content.
- Contaminants in fish oil can be a concern, so it's recommended to choose high-quality sources that have been checked for contaminants.
- Fish oil can help reduce inflammation and provide building blocks for nerve cells in the brain and body.
- Taking omega-3 fatty acids, particularly EPA, in fish oil form can have a mild to moderate antidepressant effect.
- It is suggested to take around one to two grams of EPA per day, which may require taking multiple servings or high-potency fish oils to achieve the desired dosage.

- Recommended protocol for measuring hormone levels includes checking once in late teens, mid-twenties, and then annually starting at age 40.
- It is important to consider the ratio of different hormones, such as testosterone to estrogen, when interpreting results.
- Some key hormones to monitor include IGF-1, testosterone, estrogen, free testosterone, dihydrotestosterone, cortisol, creatinine, LDL cholesterol, ApoB, SHBG, progesterone, and prolactin.
- For women, timing of blood tests with respect to the ovulatory cycle is crucial for accurate results.
- Various sources, such as InsideTracker and online clinics like Merrick Health, offer services for hormone profiling.

- Using NSTR after working out is beneficial for replenishing mental and physical vigor.
- Working out at 80-90% of maximum output and duration can lead to feeling great and having more energy.
- It is important to avoid overexertion during exercise to prevent depletion and potential injury.
- Consistently working within personal limits while maintaining sleep and health is more effective than overworking.
- Optimizing the gut-brain axis involves getting enough sleep, avoiding excessive antibiotics, consuming low sugar fermented foods, and ensuring adequate fiber intake.

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