3-科学地优化睡眠 学习能力 新陈代谢_流畅 360P
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Welcome to the huberman lab podcast where we discuss science and science based tools for everydaylife i manger huberman and imaprofessor of neurobiology and optimology at stanford school of medicine this podcast is separate from my teaching in research roles at stanford it is however part of my desire and effort to bring zero costa consumerinformation about science and science related tools to the general public along those lines i want to thank the sponsors of today spodcast our first sponsor is athletic greens which is an all in one vitamin mineral probiotic liquid supplement ive been using.
athletigreences 2012 because I really like getting my total vitamin mineral base covered in one easy to consume product it also tastes really good I mix mine with a little bit of lemon juice ive been doing that。 Well for well over a decade now and the inclusion of probiodex is important to me because theres a lot of data out there right now about the importance of gut health for the immune system for mood and so by combining all these things in one product i get all those things at once if you want a try at letit greens you can go to atletit greens dot com slash huberman. and that will give you a special offer where you will get a year supply of liquid vitamin d3 nk 2 vitamin d3 has been shown to be important for various aspectsof immune function as well as other biological functions and so once more if you want a try athletic greens to get the yearsupply of vitamin d3k2 just go to athletit greens dot com slash huberman。Theothersponsortodayspodcast is inside tracker inside tracker is a way to measure metabolic factors hormones and dna related factors bywayof bloodtest and saliva in order to assess oneself im a big believer in bloodtestand salivatestforassessingonehealthmarkers because i like data and theres really no other way to measure whats going on in onebody without taking the occasional bloodtest or slivetest you can you can guess whatgoing on but if you really want to know whatgoing on b underthehood uh inside tracker can be of great help one of the problems with a lot of products out there or just regular blood testing is that you get a lot of data back about the levels of various hormones metabolitfactors etc you dont know what to do with those data great thing about inside tracker is it is provided in a format they have an online dashboard that given your particular levels of various things directs you toward potential lifestyle related changes slightchanges in exercise or changes in sleep patterns or changes in nutritional patterns that can really help move those markers in those numbers on those metabolic factors hormones etc in the direction that you want if youlike to try inside tracker you can go to inside tracker dot com slash huberman and if you do that youll get twenty five percent off their program at checkout ok lets get started today is episode three the podcast and it is office hours office hours as many of you know where students come to the office of the professor sit down and ask questions requesting clarification about things that were confusing or to simply go down the route of exploring a topic with more depth than detail i asked for your questions to be listed in the comment section of the previous two episodes of the podcast on youtube as well as on instagram and i first of all just want to thank you for the many questions they are excellent we read them all we distilled from that large bachelor questions to two types of questions questions that were asked very often and were lightvery often with the little thumbs up lighttab as well as questions that we thought could really expand on the topics that weve covered previously and today were we were going to cover both of those if we did not get your question please uh dont despair we will keep track of those and we have several more episodes devoted to this topic of sleep and wakefullness and learning during the month of january maybe even um you know leaking over a little bit into the month of february so we have time thats one of the unique formats of this podcast is that we have time for dialogue we have time for your questions and we have time to really go deep into these topics.Its official costello is sleeping in the background so if you hear snoring um costello is going to be keeping time with his uh deep and melodic snoring there are goes show the questions that we received i batch crudely into a couple different categories light exercise supplementation temperature learning plasticity and mood and sort of mood related disorders there were a lot of questions about those before we begin any of this i want to point out something that ii always say it sounds like boiler plate but its important not just to protect me but to protect you which is that i am not a physician inotomedical doctor i donprescribe anything including behavioral protocols im a professor so i profess a lot of things based on quality peer reviewed studies you should take that information you should filter it through whatever is that you currently happen to be dealing with whether not that health or illness you should consult with a license selfcare of professional beforeyouadd or remove anything from your daily life protocol im not responsible for your health you are so be smart with this information and be a strange filter as we say ok very well lets get started on the actual material somebody asked what is the role of moon light and fire unpresuming they mean fireplace or candler things that sort in setting circadian rhythms is it ok to view moon light at night or will that wake me up will a fire in my fireplace or using candllite be too much light great question also offers me the opportunity to share with you what i think is a quite beautiful definition of what light is in a quantitative sense so ive mention a few times the use of of apps and lightmeters and things to measure things like locks which sometimes are also described in terms of candelas so those are the two units for measuring light intensity typically locks lux is the is the unit and to before we go forward and discuss this mini locks or that many locks i want to just tell you what a locks is because it relates to this question one locks equals the illumination of one square meter surface at one meter away from a single candle.
but that it so somebody actually decided at some point that the amount of illumination at one square meter surface one meter away from a single candle that equals one locks so when we talk about 6000 locksof light intensity or ten thousand locks of light intensity now you have a kind of a reference or a framework that would be the equivalend of you could think of it a60 candles all。 With their light intensity shown on one square meter for one meterassistanceaway or of course if it was a different number of locks it would be a different number of candles so you get the idea heres the great thing turns out that moon light candllite and even a fireplace of yi one of these roaring fireis going in the fireplace do not reset your circating clock at night and trick your brain into thinking that its morning even though if youeversat close to a fireplace or even a candle that light seams very bright and there are two reasons for that that are very important the first one is that these neurons in your eye that i discuss in the previous episode these melon opson ganglian cells also called intransically photo sensitive ganglean cells those cells adjust their sensitivity across the day and those cells respond best to the blue yellow contrast present in the rising and settings on so called low solar angle sun also discussed in the previous episode but those cells adjuster sensitivity such that they will not activate the the triggers in the brain that conveyed daytime signals when they view moon light even a full moon a really bright moon or fire now this does raise an interesting kind of thoughtpoint which is me you know a lot of people talked about lunacy in the fact when there is a full moon out people act differently and behave differently ah theres a lot of lower around that theres actually a little bit of quality science around that that maybe we can address in the future but you know the moon light is typically not going to wake us up too much except maybe if the moon is is really full and really bright theres possibility for that.
So provided youre not gonna burn down the structure youre in youre not gonna burn down the forest enjoy your fireplaces enjoy your uh your lights from candles and those are privately safe without disrupting your cicating rhythm because we talked about just how crucialit is to avoid bright lights between the hours of about ten pm and four am except when you need to view things forsake of safety or um or work or so and so forth i also received a lot of questions about red light now i think i was asked those questions because red light is used in a number different commercial products where these products tentinclude a sheet of very bright red lights that one is supposed to view early in the day and there are various claims attached to these red light devices that they improve meta condril function that they improve metablism there is a um i want to be really honest um and i cant name brands and i um not gonna name particular studies because what im about to say about these studies is um not particularly um uh unkind but lets just say that none of the studies that ive seen except for one that italk about a moment pointing to the positive effects of red light on the visual system are published in bleu ribbon journals they tend to be published in journals that i to work hard to find um im not sure what the peer reviews gency level is now thats not to say red light isnt beneficial because there is one study in particular that came from glen jeffrey slab the university a college london it was published last year glenn is somebody i happen to know the excellent reputation excellent vision scientist what the study essentially showed and again this is a study that ii very much like the data and think it was done with very highstandards what the study shows is that viewing red light for a few minutes each morning can have positive effects on metacondria in a particular retinal cell type that tends to degenerate or decline in function with age inhuman and that cell type is the photo receptor the photo receptor is a type of cell in your eye that sits at the back of the eye its a kind of some distance away from the ganglen cells and its the cell that converts slide information into electrical signals that the rest of the retina and brain can understand these are vitally important cells without them people are blind and many peoples vision gets worse with age in particularly agely maclogy generation but also related to some other factors including photoresreceptor um functionality just getting worse with time and what glenn showed was that red light flashes delivered in particular early in the day but not late in the day can help repair the metacondrio now this study needs more uh support um from aditional studies of course uh they are doing a clinical trial they did report on what ii think it was twelve patience um and so the work is on going but that was very interesting um and it points is some potentially really useful thing about red light however most of the questions i got about red light forsake of office hours were about the use of red light later in the day so heres the deal in principle red light will not stimulate the melinopson retinal neurons that wake up the brain and circating in clock and signal daytime however most of the red lights in particular the red lights that come on the sheets of these products that people are supposed to view the mer in order to access a number of uh you know proclaimed health effects those are way too bright and would definitely wake up your body in brain so if youre going to use those products and im not suggesting you do or you dont but if if thats your thing you would want use those early in the day who knows you might even derive some benefit on metacondrio function in these photoreceptors but if you are thinking about red light forsake of avoiding the negative effects of light later in the day in at night then you want that red light to be very very dim certainly much dimmer than is on most of those commercial products.
Nowdo need readlights no although readlights are rather convenient because you can see pretty well with them on but if theyre dim they wont wake up the circuating clock they wont have this dopamine disrupting thing that we talked about in the previous podcast so theres a role for redlight potentially early in the day and formetacondro repair in the photo receptors there is a role for dim redlight later in the day and at night so youstarting to notice a theme here which is that theres no immediate prescription of lookat these lights its lookat these lights potentially if thats what you want to do at particular times of day more particular intensities and brings us back to the blue light issue which is so many people are obsessed with avoiding blue light be actually wang a ton of blue light early in the day and throughout the day so dont wear your blue blockers then or maybe you dont wear them at all and at night it doesnt matter if you bleu blockers on if the lights are bright enough then youre still going to be activating these cells and mechanisms i just want to add something um since about a science behind the blue blocker um confusion so these melinopson retinal cells do react a blue light that that is the best stimulus for one of these melinopson cells which lead to the belief that bleu blockers will be a good thing for preventing resetting of the stricating lock at night and deleteerieeffective screens etc however the people that made these products failed to actually read the papers start to finish or if they did they didnt comprehend a critical element which is that most of those papers early on took those neurons out and put them in a dish and when they did that they divorced those neurons from their natural connections in the eye turns out in your iron right now all because thats what we care about these cells exist and these cells response to blue light but also to other wavelength of light because they not only respond directly to light as they do in a dish they also respond to input from photo receptors so if you talk anyone in the circating biology field theyll tell you uh yeah this blue light thing is really got not a control because people assume that blue light is the culprit because blue light is the best stimulus that doesnt mean that blue light is the only stimulus that will trigger these cells ok so like many things a scientific paper can be accurate without being exhaustive and a lot of claims about products can be accurate but not exhaustive so blue light jointheday is great get that screen lite get that sunlight especially get overheadlights i talk about all this in the previous podcast but at night you really want to avoid those bright lights and it doesnmatter if its blue light or something else and so there was a real confusion about the the papers and the and the data um when most of those product recommendations were made ok while were on that topic lets talk about light in other orifaces of the body i made a kind of a joke about this the last podcast episode but a couple of row to me and said well ive seen some claims that light delivered to the ears into the ears or the roof of the mouth or upthe nose can be beneficial for circuit settings um you know uh not directly anyway and this is a great opportunity for us to distinguish between what is commonly called the placeboo effect but a more important way to think about any manipulation behavior or otherwise that you might do is the difference between modulation and mediation there are a lot of things that will modulate your biology putting a couple lights up your nose please dont do this might modulate your biology by way of the stress hormonthats released when you stuff those things up your nose remember earlier uh uh previous podcast i said that virtually anything will face shiftyourcircuating rhythm if its different and dramatic enough so it the question is is it the light delivered upthenose or through the ears or some other office thats mediating the process is it actually tapping into the natural biology of the system that youre trying to manipulate.
And this is where i like to distinguish between realbiology and hacks i dont like the word hack or frankly neural hacking or biohacking i just dont like the term because a hack is is using something for it a purpose for which it was not intended right but where you can kind of its a kind of a cheat and thats not how biology works well so i try and distinguish between things that really mediate bilogical processes and things that modulate them there are a number of the of commercial products out there with some studies attached to them claiming that light delivered to the years or wherever can um adjustyourwakefullness or adjustyour sleep have looked at those papers again um yeah ipre in lose some friends by saying this but maybe ill gain a few as well um not bleu ribbon journals frankly um often times read the small print there was a conflictive interest clause there related to commercial interest if somebody disagrees with me outright on this and consent to me a peer reviewed paper publish in a quality journal about light delivered anywhere but the eyes of humans that can mediate circating rhythms wakefulness etc im more than happy to take a look at that and change my words and stands on this and do it publicly of course but until then um we you know im guessing that the proper controls were not done of adjusting for heat that could be delivered which can defining shift circating rhythms were and talk about temperature and other things like that so light to the eyes focus is where um these light effects work in humans in other animals they have extra cular folder reception in humans no um and just be mindful i mean im not trying encourage people to avoid certain products in particular but just be mindful of this difference between modulation and me and mediation and media immediating a process through a hard wired or longstanding by logical mechanism is really where you know see the power full effects over time i also as youve probably noticed um i really tend to favor behavioral tools and zero cost tools first and getting those dialed in before you start um you know plugin and plugin in and swallowing and you know putting things in various places um just a really figure out how your biology works and explore that unless there is of course a clinical need to to take a prescribe drug in which case by all means listen to your doctor ok a huge number of people asked me about what about light through windows and i actually did an instagram post about this look.settingyourcircuationclock with sunlight coming through a window is gonna take 52x longer if you want the date on that IM ibehappy to send you to the various papers that were described in the previous Podcast that um jamie sizer from Stanford and I have discussed also elsewhere。 But heres really the key thing with us do the experiment you can download the free app lightmeter you can have a bright day outside or some sunlight hold up that app takea picture its tell you how many locks now you know what locks are it will tell you how many loxer in that environment now close the window and if you want closethescreen or dont open the screen you can do all sorts of experiment youll see that it will at least half the amount of locks and it.