Office Hours: What It Really Means to Regulate Your Nervous System — and How to Start — Episode 1132
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What Mark Hyman recommended
In transcript order-
Sponsor read
Hyman promotes his six-week program teaching nutrition and lifestyle strategies to improve mental, emotional, and cognitive health.
“check out Brain Shaping Academy at drhyman.com forward slash brain shaping
Dosagesix-week programCertaintyexplicitrecommendation -
Sponsor read
Hyman recommends Function Health membership for over 160 lab tests including nutrient and hormone testing not typically run by doctors.
“Function Health, empowering you to live 100 healthy years with over 160 lab tests
Dosage$365/year membership; code MARK2026 for $50 offCertaintyexplicitstrong endorsement -
Address omega-3 deficiency, which affects nervous system and sleep.
“B vitamins, also a big role in sleep, and omega-3s
Certaintyexplicitrecommendation -
B vitamins play a role in sleep; deficiencies are common and should be addressed.
“B vitamins, also a big role in sleep
Certaintyexplicitrecommendation -
Hyman cites Sapolsky's book illustrating how chronic stress differs from acute stress and harms humans.
“There's a book by a great scientist, I love Robert Sapolsky, called Why Zebras Don't Get Ulcers
Certaintyexplicitrecommendation -
Hyman references this book linking the invention of the light bulb to the rise of chronic disease via circadian disruption.
“a great book I read called Lights Out Years Ago
Certaintyexplicitoffhand mention -
In a protocol
Go to bed and wake up at the same time every day, including weekends, to regulate the circadian clock.
“going to bed and waking up at the same time every day
Dosagee.g., 10pm-6am, 9pm-5am, 11pm-7amCaveatsHyman admits he's poor at thisCertaintyexplicitstrong endorsement -
In a protocol
Get at least 15 minutes of morning sunlight within 30-60 minutes of waking to reset circadian rhythm.
“at least 15 minutes of morning sunlight, even if there's clouds out, within half an hour to an hour of waking up
Dosage≥15 min within 30-60 min of waking; without sunglasses/contactsCaveatsUse full spectrum light box if far northCertaintyexplicitstrong endorsement -
In a protocol Alternative
For people in extreme northern latitudes lacking natural sunlight, use a full spectrum light box.
“they have full spectrum light boxes you can use
Certaintyexplicitrecommendation -
In a protocol
Use breath work to downshift nervous system at night and as part of morning practice.
“Do breath work, do stretching, yoga, take a hot bath
DosageMorning practice; evening downshiftCertaintyexplicitpersonal use -
In a protocol
Hyman's favorite evening relaxation routine: an Epsom salt bath with lavender oil to lower cortisol and absorb magnesium.
“My favorite is Epsom salt bath, lavender oil, which has magnesium
DosageHot bath with Epsom salt and lavender oil before bedCertaintypersonal onlypersonal use -
In a protocol
Add lavender oil to evening bath; studies show it reduces cortisol.
“lavender actually lowers cortisol
DosageIn bath at nightCertaintyexplicitrecommendation -
In a protocol Alternative
Magnesium threonate is another preferred form for nighttime sleep support.
“magnesium glycinate or threonine
DosageAt nightCertaintyexplicitrecommendation -
In a protocol
Take magnesium glycinate at night to relax the nervous system and support sleep.
“Take magnesium at night, magnesium glycinate or threonine
DosageAt nightCertaintyexplicitstrong endorsement -
In a protocol
Eat a dinner with protein and fat (not just carbs) to prevent overnight blood sugar drops that cause middle-of-the-night waking.
“A good dinner with protein and fat, not a carb-rich dinner
DosageInclude protein and fat at dinnerCertaintyexplicitstrong endorsement -
In a protocol
Avoid alcohol, especially within 4 hours of bed, because even small amounts fragment sleep architecture and trigger early-morning waking.
“small amounts of alcohol fragment sleep, and they trigger this early morning waking
DosageAt least 4 hours before bed if consumedCaveatsHyman saw effect on his Oura ring even from small amountsCertaintyexplicitstrong warning -
Sponsor read
Hyman promotes adding scans to Function membership to detect early signs of cancer and conditions across up to 14 organs.
“One scan that can look for signs of hundreds of potential conditions across up to 14 organs
DosageAdd-on to Function membership at additional cost; functionhealth.com/scansCertaintyexplicitstrong endorsement -
In a protocol
Take L-theanine, an amino acid from green tea, to promote a calm relaxed state especially if your mind races at night.
“L-theanine is a great option, especially if your mind races at night
Certaintyexplicitrecommendation -
In a protocol
Use low-dose melatonin only short-term for jet lag or schedule disruption; not for chronic use.
“low dose melatonin and short term only
DosageAs low as 0.5 mg, short-term use onlyCaveatsNot recommended for regular/long-term useCertaintyexplicitrecommendation -
Avoid high-dose, long-term melatonin use; it can suppress natural production and cause grogginess, vivid dreams, and rebound sleep issues.
“high doses taking up a long time can really disrupt your body's natural production
DosageAvoid high doses long-termCertaintyexplicitstrong warning -
In a protocol
Don't stack sleep supplements without a plan or addressing root causes.
“no random stacking supplements without a plan
CaveatsWork with a practitioner insteadCertaintyexplicitmild caution -
In a protocol
Optimize sleep environment with cool temperature, blackout shades, and low noise (or earplugs/noise canceling).
“having a cool environment in your bedroom, having dark blackout shades
DosageCool temp, blackout shades, earplugs/white noiseCertaintyexplicitrecommendation -
In a protocol
Avoid sugar at night because it causes blood sugar swings that disrupt sleep.
“don't eat a lot of refined starch and sugars... don't eat sugar before bed
Certaintyexplicitstrong warning -
In a protocol
Use meditation morning or evening to regulate nervous system.
“It can be meditation later at night
Certaintyexplicitpersonal use -
In a protocol
Practice yoga nidra or NSDR — a body-scan technique to reset the nervous system.
“what Andrew Huberman calls a non-sleep deep rest, or often it's called yoga nidra
Certaintyexplicitrecommendation