LIVE EVENT Q&A: Dr. Andrew Huberman Question & Answer in Melbourne, AU

Any time we do something truly challenging, in particular things that we do not enjoy, this is key, the anterior midcingulate cortex undergoes some sort of plasticity.

Non-sleep deep rest is very effective at restoring cognitive and physical vigor and can indeed offset some degree of sleep loss.

Anything that is good for cardiovascular health is going to be good for brain health.

What is zone 2 cardio? Zone 2 cardio is cardiovascular exercise, could be running, could be swimming, could be walking, depending on your level of fitness, which you can just barely maintain a conversation; were you to push any harder or faster, you wouldn't be able to complete your sentences with much ease.

The criteria for shift work is at least a two-hour variant, at least in the US, a 2-hour variance in the sleep-wake cycle more than 3 nights a week.

You want to have your cortisol elevated early in the day and then subside across the day. That's the ideal pattern of cortisol release. Cortisol is a great thing when it's high and then tapers off from early day into the later day.

If you are going to do shift work, one of the best things you can do that's been shown to reduce cortisol levels at night while you're doing that shift work is to filter out some of the blue. So that is a use case for blue blockers or even for glasses that put you into more reddish conditions, provided you can still do the work you need to do safely.