How to Improve Brain Health & Offset Neurodegeneration | Dr. Gary Steinberg

**Andrew Huberman** (0:00)
Welcome to the Huberman Lab podcast, where we discuss science and science-based tools for everyday life.
I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine. My guest today is Dr. Gary Steinberg. Dr. Gary Steinberg is a medical doctor, Ph.D., professor of neurosurgery, neurosciences and neurology at Stanford University School of Medicine. He is a world expert in what is called the cerebrovascular architecture of our brain, which is a scientific term explaining how blood flow to the brain supplies oxygen and critical nutrients to our neurons, our nerve cells, as well as playing a critical role in removing waste products from our brain in order for our brain to function normally. During today's discussion, he explains in very clear terms how blood flow to the brain occurs and how disruptions in blood flow in things like stroke and aneurysm impact brain functioning. We also discuss concussions and TBI or traumatic brain injuries, which unfortunately are very common and what can be done to treat concussion and traumatic brain injury. Dr. Steinberg also shares with us recent findings from his laboratory and clinic, revealing how stem cells can be used to recover function in the human brain and spinal cord after things like concussion, TBI, stroke and other disruptions to the cerebrovascular architecture. And he shares with us the science-supported tools, that is, protocols that any of us can use to improve the health and functioning of our brains. So if you or somebody that you know has experienced concussion or traumatic brain injury, stroke or aneurysm, today's discussion is sure to include vital information for you. And for those fortunate enough to not have experienced those conditions, today's discussion will also review the latest science and protocols for improving brain health. Before we begin, I'd like to emphasize that this podcast is separate from my teaching and research roles at Stanford. It is, however, part of my desire and effort to bring zero cost to consumer information about science and science-related tools to the general public. In keeping with that theme, I'd like to thank the sponsors of today's podcast. Our first sponsor is Eight Sleep. Eight Sleep makes smart mattress covers with cooling, heating and sleep tracking capacity. I've spoken many times before on this podcast about the fact that sleep is the critical foundation for mental health, physical health and performance. Now one of the key things to getting the best possible night's sleep is to control the temperature of your sleeping environment. And that's because in order to fall and stay deeply asleep, your body temperature actually needs to drop by about one to three degrees. And in order to wake up feeling refreshed and alert, your body temperature actually has to increase by about one to three degrees. Eight Sleep mattress covers make it extremely easy to control the temperature of your sleeping environment and thereby to control your core body temperature so that you fall and stay deeply asleep and wake up feeling your absolute best. I've been sleeping on an Eight Sleep mattress cover for about three years now, and it has completely transformed the quality of my sleep for the better. Eight Sleep recently launched their newest generation of pod cover, the Pod 4 Ultra. The Pod 4 cover has improved cooling and heating capacity, higher fidelity sleep tracking technology, and the Pod 4 cover has snoring detection that will automatically lift your head a few degrees to improve airflow and stop your snoring. This is really important. Snoring is associated with something called sleep apnea, and sleep apnea is known to disrupt brain health and body health in a number of ways. Put differently, being able to breathe clearly throughout the night is essential for not only feeling rested when you wake up, but also for brain health and body health. If you'd like to try an eight sleep mattress cover, you can go to eightsleep.com/huberman to save $350 off their Pod 4 Ultra. Eight Sleep currently ships to the USA, Canada, UK, select countries in the EU and Australia. Again, that's eightsleep.com/huberman. Today's episode is also brought to us by ROKA. ROKA makes eyeglasses and sunglasses that are of the absolute highest quality. Now, I've spent a lifetime working on the biology of the visual system, and I can tell you that your visual system has to contend with an enormous number of different challenges in order for you to be able to see clearly. ROKA understands this and has developed their eyeglasses and sunglasses so that regardless of the conditions you're in, you always see with the utmost clarity. ROKA eyeglasses and sunglasses were initially designed for use in sport, in particular things like running and cycling. Now, as a consequence, ROKA frames are extremely lightweight, so much so that most of the time, you don't even remember that they're on your face. They're also designed so that they don't slip off if you get sweaty. Now, even though they were initially designed for performance in sport, they now have many different frames and styles, all of which can be used in sport, but also when out to dinner, at work, essentially anytime and in any setting. If you'd like to try ROKA glasses, you can go to ROKA, that's roka.com, and enter the code Huberman to get 20% off. Again, that's roka.com, and enter the code Huberman to get 20% off. Today's episode is also brought to us by AeroPress. AeroPress is like a French press, but a French press that always brews the perfect cup of coffee, meaning no bitterness and excellent taste. AeroPress achieves this because it uses a very short contact time between the hot water and the coffee. And that short contact time also means that you can brew an excellent cup of coffee very quickly. The whole thing takes only about three minutes. I started using an AeroPress over 10 years ago, and I learned about it from a guy named Alan Adler, who's a former Stanford engineer, who's also an inventor. He developed things like the Arobi Frisbee. In any event, I'm a big fan of Adler inventions. And when I heard he developed a coffee maker, the AeroPress, I tried it and I found that indeed it makes the best possible tasting cup of coffee. It's also extremely small and portable. So I started using it in the laboratory when I travel on the road and also at home. And I'm not alone in my love of the AeroPress coffee maker. With over 55,000 five-star reviews, AeroPress is the best reviewed coffee press in the world. If you'd like to try AeroPress, you can go to aeropress.com/huberman to get 20% off. AeroPress currently ships in the USA, Canada and to over 60 other countries around the world. Again, that's aeropress.com/huberman.