Huberman Lab

AMA #18: Cold Therapy Advice, Skin Health Tips, Motivation, Learning Strategies & More

Welcome to a special edition of the 18th Ask Me Anything (AMA) episode, part of Huberman Lab Premium. This episode is a recording of the live stream AMA, exclusive to our Premium members. We've decided to make the full-length version available to everyone, including non-members of Huberman Lab Premium. Huberman Lab Premium was launched for two main reasons. First, it was launched in order to raise support for the main Huberman Lab podcast — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation and other donors. If you're not yet a member but enjoyed this full-length livestream AMA, we invite you to join Huberman Lab Premium. By subscribing, you'll gain access to exclusive benefits including our regular monthly full-length AMA episodes, AMA transcripts, podcast episode transcripts, early access to live events and more. Additionally, a significant portion of your membership proceeds contributes to advancing human scientific research. You can learn more about the research we were able to support in our Annual Letter 2023: https://www.hubermanlab.com/annual-letter/2023 If you're a Huberman Lab Premium member, you can access the transcript for this AMA episode here: https://www.hubermanlab.com/episode/ama-18-cold-therapy-advice-skin-health-tips-motivation-learning-strategies-more *Timestamps* 00:00 Introduction & Announcements 00:15 Supporting Mental & Physical Health Research 01:56 Exciting New Research Initiatives 03:39 Skin Health & Appearance 14:46 Cold Therapy Benefits & Guidelines 21:18 Self-Motivation Strategies 27:05 Understanding REM Sleep 28:45 Morning Routine: Exercise & Cold Exposure 29:17 The Importance of REM Sleep 29:49 Non-Sleep Deep Rest (NSDR) Protocols 31:27 REM Sleep Rebound & Compensation 32:55 Impactful School Strategies for Learning 34:19 Meditation & Micro Gaps in Learning 39:13 Physical Activity & Learning 41:01 Exploring Shilajit & Testosterone 47:51 Writing Process & Overcoming Obstacles 51:32 Addiction & Recovery Resources 53:47 Closing Remarks & Gratitude #HubermanLab #AMA Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

AHAndrew Hubermanhost

Aug 2, 2024·56m·Watch on YouTube ↗

📖 CHAPTERS

1. 1
   0:00 – 4:20

   Philanthropy Update: Matched Funding for Human Health Research

   Huberman opens the AMA by announcing major expansion of the Huberman Lab/Scicom philanthropy program. Premium subscription revenues, now matched 3:1 by donors, are being directed into human research on depression, goal setting, and brain–immune interactions, with a commitment to translate outcomes into practical protocols.

2. 2
   4:20 – 25:10

   Skin Thinning With Age: Sun, Collagen, Red Light, and Dermatology Tools

   Responding to a 77-year-old with thinning arm skin, Huberman outlines the role of sun damage, collagen loss, and moisture decline in aging skin. He details evidence-based interventions—sun protection strategies, oral collagen, red light therapy, prescription retinoids, laser resurfacing, diet, and moisturizers—to improve thickness and appearance.

3. 3
   25:10 – 36:10

   Cold Therapy and Sauna: How Cold, How Long, and How Safe?

   Huberman answers how cold water must be for effective cold therapy, emphasizing subjective discomfort as the main guide rather than rigid numbers. He covers timing, typical temperatures, risks like hypothermia and blackout, and compares cold plunges with sauna use, stressing safety and minimum effective dose.

4. 4
   36:10 – 48:40

   Self-Motivation and New Routines: Contracts With Self and Growth Mindset

   In response to a question about self-motivation for starting new routines, Huberman advocates internal contracts, written goals, and self-reward for effort. He warns against over-sharing goals for external validation and explains why making the work itself the reward is crucial for sustained motivation.

5. 5
   48:40 – 58:50

   REM Sleep, NSDR, and Emotional Processing

   Huberman explains the importance of REM sleep for learning, emotional unburdening, and trauma-like processing. He provides practical steps to increase REM via schedule tweaks, early-day arousal, and non-sleep deep rest, and previews collaborative research with Matt Walker on NSDR’s REM-like brain states.

6. 6
   58:50 – 1:11:40

   Boosting Student Learning: Meditation, Micro-Gaps, and Physical Activity

   Asked about the top interventions schools could use to improve learning, Huberman proposes more sleep, brief daily meditation, micro-rest intervals during teaching, and embedding movement into the school day. He connects these strategies to neuroplasticity mechanisms, memory replay, and catecholamine-driven encoding.

7. 7
   1:11:40 – 1:24:20

   Shilajit, Testosterone, and Better-Supported Hormone Protocols

   Huberman evaluates Shilajit as a testosterone and vitality supplement, drawing on Examine.com’s data. He concludes its effects are small and uncertain, and that lifestyle and better-studied supplements like Tongkat Ali generally offer more reliable benefits.

8. 8
   1:24:20 – 1:30:00

   Writing Process, Deep Work, and High-Stakes Focus

   Answering a question about his book-writing process, Huberman describes working ‘as fast as I carefully can,’ combining urgency with precision. He details rigid focus tactics—phone bans, timers, and high-stakes commitments—to overcome obstacles and maintain deep concentration.

9. 9
   1:30:00

   Addiction, Recovery Resources, and Closing Reflections

   In the final segment, Huberman directs a listener to Huberman Lab materials on addiction and emphasizes the neurobiological rather than purely moral nature of addictive processes. He champions 12-step and clinical resources, highlights Anna Lembke’s work, and closes with gratitude, platform instructions, and a brief personal note.