The Hard Way w/ Joe De Sena

Andrew Huberman, PhD runs a neurobiology lab at Stanford University and talks today with Joe De Sena about the brain science behind many of our moods and behaviors. How can you trigger the chemical releases, naturally with behaviors, that will help you sleep better, control stress, and achieve more?  It turns out napping is great for memory, recovery, and health, that a simple breathing technique can immediately reduce stress, and dopamine can help you achieve your goals.  Dive into what your brain chemicals are actually doing and how to control your internal reward mechanisms. This episode is full of invaluable tips! 



  1. Biology is a process not an event 
  2. Rest is what rewires your brain
  3. Napping makes you better 
  4. Slow wave sleep = deep recovery 
  5. Nervous system instructs the immune system 
  6. Behavior, diet + supplementation are key 
  7. Get sun in your eyes in the morning 
  8. Avoid bright lights at night 
  9. Exercise early in the day
  10. Learn what works best for you 
  11. understand internal reward mechanisms
  12. Learn how to toggle internal switches 
  13. Gratitude is a power tool of effort 
  14. Laughter is powerful medicine 
  15. View the horizon once a day

This episode is brought to you by Honey Stinger. Visit and use code: HSSPARTAN2020 to save 30% off.



Instagram: @hubermanlab



0:00 Sefra + Joe social distance intro this episode 


2:30 Neuroscience of napping 

3:30 changing your brain & 3 types of rest 

5:00 Slow wave sleep + deep recovery 

6:00 Carwash for the brain 

7:20 How to sleep better 

8:20 Behvaior diet + supllemnation 

9:20 Setting biological timers 

11:40 why to avoid bright lights at night 

14:30 benefits of evening light 

16:20 patterns of 24 hour cycles 

17:20 how diet effects sleep 

19:20 Is melatonin good?

23:20 Fasting + it effects on sleep 

24:45 Yoga nidra + respiration patterns 


30:30 Working with military communities

34:00 Neural burn rate + neuro-chemicals  

36:30 internal reward mechanisms 

38:40 The how. 

40:45 Gratitude vs. compliancy

43:30 Dopamine Reward Prediction error 

47:15 Stress mitigation + horizon viewing 

48:30 Optical flow 

50:00 De-stress breaths 

51:15 Joe + Sefra debrief about neural lessons learned 



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Producer – Marion Abrams, Madmotion, llc.

Hosts: Joe De Sena & Sefra Alexandra. Johnny Waite & Colonel Nye are currently social distancing.

Synopsis – Sefra Alexandra | Seed Huntress 

Production Assistant - Andrea Hagarty


© 2020 Spartan

Direct download: 304_Andrew_Huberman_assembly_1.mp3
Category:general -- posted at: 5:43am EDT