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!    LESSONS Biology is a process not an event  Rest is what rewires your brain Napping makes you better  Slow wave sleep = deep recovery  Nervous system instructs the immune system  Behavior, diet + supplementation are key  Get sun in your eyes in the morning  Avoid bright lights at night  Exercise early in the day Learn what works best for you  understand internal reward mechanisms Learn how to toggle internal switches  Gratitude is a power tool of effort  Laughter is powerful medicine  View the horizon once a day This episode is brought to you by Honey Stinger. Visit Honeystinger.com and use code: HSSPARTAN2020 to save 30% off.   LINKS Instagram: @hubermanlab http://www.hubermanlab.com   TIME STAMPS  0:00 Sefra + Joe social distance intro this episode  1:15 HONEYSTINGER.COM intro 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  26:30 HONEYSTINGER.COM break 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  56:45 HONEYSTINGER.COM close SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Google Play: http://bit.ly/SpartanUpPlay   FOLLOW SPARTAN UP: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod   CREDITS: 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