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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.\nHuberman Lab Premium was launched for two main reasons. First, it was launched in order to raise support for the main Huberman Lab podcast \u2014 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.\nIf 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.\nIf you're a Huberman Lab Premium member, you can access the transcript for this AMA episode here.\nTimestamps\n00:00 Introduction & Announcements\n00:15 Supporting Mental & Physical Health Research\n01:56 Exciting New Research Initiatives\n03:39 Skin Health & Appearance\n14:46 Cold Therapy Benefits & Guidelines\n21:18 Self-Motivation Strategies\n27:05 Understanding REM Sleep\n28:45 Morning Routine: Exercise & Cold Exposure\n29:17 The Importance of REM Sleep\n29:49 Non-Sleep Deep Rest (NSDR) Protocols\n31:27 REM Sleep Rebound & Compensation\n32:55 Impactful School Strategies for Learning\n34:19 Meditation & Micro Gaps in Learning\n39:13 Physical Activity & Learning\n41:01 Exploring Shilajit & Testosterone\n47:51 Writing Process & Overcoming Obstacles\n51:32 Addiction & Recovery Resources\n53:47 Closing Remarks & Gratitude\nDisclaimer & Disclosures