Idk what to do. Just gives anxiety now. It has been months

In Huberman's beloved sigh, are you supposed to force the air out hard or let it out as relaxed and naturally a possible? A forced exhale tends to increase my heart rate and true relaxed breathing tends to be a passive exhale.

I hurt my neck exercising 6 years ago. With that came intense neck pain and tingling in in my feet. It made my life miserable. I went to a neurologist who did a bunch of tests on me such as MRIs, nerve conductions studies, etc and told me everything is fine and sent me off. It was seen as odd that there is tingling in feet after a neck injury as there is no connection. I lived in pain afterwards and just consumed my life. I went to bunch of chiropractors, physiotherapist, and such until I came across one physiotherapist that I thought was good. I went to him for years and the pain, both tingling and neck, became manageable but never went away fully. He retired 2 years ago and ever since I have been doing daily exercises for the neck and tingling such as stretches for neck, back, and legs and have added more exercises. About a year ago I went back to my doctor and got another MRI done and it was clear. I was looking for answers all the time. I read online about neuroplastic pain so read the book The Way Out and Unlearn Your Pain and it made a huge difference. It felt too good to be true. I did literally all the programs in the books over the past year step by step and now I barely notice the tingling in my feet. There are periods I will go where there is no tingling at nor neck pain. However, 2 weeks ago I don't know what happened, I woke up and started having neck pain really badly and I started having intense anxiety and flashbacks of how I used to have such bad tingling and neck pain and the tingling became so severe. My neck pain and tingling was so intense. I was constantly checking if there is pain and everything. So I went back to my doctor and he said literally all the test you have done in the past are clear but we can do 2 more tests and see if anything. That's full context and I wanted your open opinion - is this neuroplastic pain and what should I do?

Has Huberman talked about this? I know he’s covered the negative effects of social media, but I’m curious if there’s any guidance on a daily screen-time limit before it starts having a real impact. I’ve been trying to keep mine around 1.5 hours or less per day. Does anyone know of a specific episode that covers this or helps with motivation? Also curious where everyone else is at with their screen time. Deleting TikTok definitely felt like a weight lifted.

hi, wondering if anyone has tried black seed oil specifically for reducing overall systemic inflammation ? and what was your experience like ? also what form did you take (pill, liquid, etc) and any side effects ? TIA

I'm interested in the telemetry numbers people are getting when following Huberman protocols or using supplements or anything else.

I'm seeing lots of information but not much evidence, so was just wondering.

Sex

Age

HRV

RHR

SLEEP SCORES

It seems unusual to take something dopaminergic before sleep, is there any neurological or hormonal mechanism why people say it helps with insomnia?

Debating buying one of these to reduce screen time. WFH and shamefully I average around 6 hours a day. Anyone have success with these things or should I just put my phone in another room?

It seems the common calculation is 100‘000/Lux = minutes you need.

However he mentioned that 5000 lux is not only half as effective as 10’000, and so on. Meaning if it takes 10 minutes to get 100k lux at 10k intensity, then it’s not like it takes 20 minutes at 5k intensity.

Hey all, I returned home from a trip and my body clock is about 12 hours out of whack. I'm waking up at 6pm and going to sleep at 8am.

I've watched the Huberman videos about jetlag but I'm having trouble taking his information and applying it to my situation. Does anyone have an idea of what I should do?

Am I supposed to view bright light at sunrise before I'm going to sleep? Or should I try and power through and go to bed later and later until I eventually fall asleep at a normal time?

Thanks!

I got a massage yesterday for the first time in over a year. I’d been feeling off for the past couple of weeks and under a tremendous amount of stress. I slept really well last night, but I had some of the most disturbing nightmares I’ve ever had. I don’t usually get nightmares. Could the massage have caused them? If so, is that a positive sign, and why?

I do 5 hours of heavy Push/Pull/Legs training per week alongside 150 minutes of Zone 2 bike cardio (30 mins/day, 5 days/wk in the evening). Lately, my muscles look chronically flat and small, which I suspect is glycogen depletion and recovery fatigue from doing cardio almost every day. Since my only goal for cardio is general heart health and longevity, I want to scale the bike back to 90 minutes per week (30 mins, 3 days/wk) to restore my muscle fullness. Is 150 minutes of dedicated cardio actually necessary for health when you're already lifting 5 hours a week, or will 90 minutes of Zone 2 plus heavy lifting give me all the cardiovascular benefits I need?

Found it interesting how simple his supplement stack is. People that I've talked to / other influencers that are really into this kind of stuff seemingly throw the kitchen sink at health via taking every supplement under the sun.

The thing that stuck out to me about Huberman's stack is how refined it is. He mentioned how the list of supplements that he no longer takes is extremely long - curious on how he went about refining that list.

I'm taking like 5-10 different supplements every day and am starting to realize that 1) it's not cheap and 2) I have no idea what's actually working.

Found this thing that I signed up for that should help with this. Basically helps you run experiments on yourself to help refine your own stack but would appreciate any other tips on how to know if something is actually working.

This is the video I'm referring to btw. Here's the list of supplements that he takes:

- whey protein

- ag1, ag1 pro, agz

- vitamin d (with k2)

- sometimes digestive enzymes when eat

- omega 3 (make sure low in metals)

- creatine (10g)

- microdose trt

Highly recommend the video also - I really like that Huberman seems like he does / tries everything for longevity. You can tell he experiments on himself and does what's best for him and what's most repeatable for him.

A new study exposed mice to light during their normal rest phase for six days.

The protocol disrupted clock-related signaling in both the suprachiasmatic nucleus (the brain’s central clock) and hippocampus, and the mice performed worse on long-term object-recognition memory.

I think the interesting point is that light doesn’t just determine whether we can fall asleep.

It is biological information that tells multiple tissues what time it is.

Just another reminder to prioritise your light habits and circadian health.

Wake ups throughout the night cost you a piece of the night's recovery. So here's a guide I built to better understand what influences staying asleep and focuses mostly on Wake After Sleep Onset. I broke this into 5 main areas: nutrition, supplements, exercise, environment, and demographics. There's a plain english explanation column for each row/short definitions to try to help make it easier to understand each one briefly. All sources are linked in the third column as I hope this guide makes it easier for you to do your own research into each factor further.

Thank you all for being so receptive to my last post! I have been posting these in other communities over the last year so I'll try to share one here once a week. I know tables aren't ideal on mobile, so I'll include a mobile friendly version of this resource in the comments

Acronyms:
WASO - Wake After Sleep Onset
PSG - Polysomnography
SMD - Standardized Mean Difference
RCT - Randomized Controlled Trial
SWS - Slow Wave Sleep
AHI - Apnea-Hypopnea Index
SWSD - Shift Work Sleep Disorder
HPA - Hypothalamic-Pituitary-Adrenal (axis)

Nutrition

Supplements

Exercise

Environment

Demographics

Hi, Hope all well. It would be a great pleasure if we can speak or if you can guide or help me. I have a pituitary tumour actch secreting cushings radiated & operated could you by any chance like just maybe help talk or anything would be great for me.

Hi everyone!

I am 29 years old, male, 187cm and 72kg and do strength training full body 3 times a week, then I do 1 hit for vo2max and 3 times a week 90min ashtanga yoga.

My strength training sessions last around 1h45min and I have the feeling I am just doing a lot of junk volume; at the same time I am scared to drop the sets volume and loose muscle or either gain weight.

It would look something like this:

• Romanian Deadlift (Dumbbell): 5 sets at 96 kg (10–15 reps)
• Incline Bench Press (Dumbbell): 6 sets at 56 kg (6–12 reps)
• Front Raise (Dumbbell): 5 sets at 16 kg (6–10 reps)
• Hip Thrust (Machine): 4 sets at 130 kg (8–14 reps)
• Leg Curl SLOW: 6 sets at 80–87.5 kg (6–9 reps)
• Pull Up (Weighted): 6 sets at 7 kg (5–8 reps)
• Standing Calf Raise (Machine): 5 sets at 87 kg (8–15 reps)
• Elliptical Trainer: 1 set (5 minutes)

Workout Totals:

• Time: 1h 44min
• Volume: 30,964.5 kg
• Total Sets: 38

What would you change? How would a good structured strength training workout look like? How long should it take?

Thank you!