About this episode
In this episode, I describe how to access focused learning bouts, creative states, and the underlying neural circuitry involved. I frame this in the context of our daily 24-hour cycle in order to make it practical, clear and precise about timing. I review the role of fasting, meal timing and specific types of nutrients for promoting certain states of mind. I also review various other tools and biological factors that directly or indirectly gate brain function and that we can control. I answer commonly asked questions about the science of psychedelics, binaural beats, and visualization. Thank you for your interest in science! Read the full show notes for this episode at hubermanlab.com . Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Timestamps 00:00:00 Introduction 00:00:30 Sponsors: AG1 & LMNT 00:04:53 The Daily (Learning) Routine 00:07:13 Plasticity Is NOT the Goal 00:09:26 No Obligation To Change 00:09:59 Practical Plasticity Language 00:13:37 Pillars of Neuroplasticity 00:15:16 My Daily Routine: Chronotype Management 00:17:20 Plasticity of the Wake-Sleep Circuit: Morning Light 00:19:09 Delay Caffeine! 00:21:19 Light, Black Coffee, Hydrate 00:22:57 High Alertness, Linear Tasks/Learning 00:25:12 Background Music/Noise: Yay or Nay? 00:26:52 “GO” versus “NO-GO”: The Basal Ganglia & Dopamine 00:28:37 Leveraging GO, NO-GO 00:30:08 Non-Specific Action 00:32:06 Clear, Calm, Focused: The GO, NO-GO Sweet Spot 00:33:48 When Very Alert, Work In Silence; When Tired, Include Background Noise 00:35:28 Temperaments Vary: And So Should This 00:36:01 The 3 Hour-Long Post Waking Block 00:36:20 Early Morning Exercise and GO Networks 00:38:05 Fasting, Ketogenic Diets, & Food Volume 00:39:41 Sodium/Electrolytes 00:40:57 Avoiding Hot Lunch, Food Pre-Occupation 00:42:01 Post Lunch Low/No Cognitive Load 00:42:56 Hydration, NSDR, Nap 00:44:54 Creativity Work 00:46:26 Creativity Is A Two-Part Phenomenon 00:51:15 Psychedelics 00:58:20 Afternoon Light As Insurance 01:00:26 Evening Nutrition 01:01:21 Repacking Glycogen: Hormonal Factors 01:04:11 Pre-Sleep Anxiety: Normal and Easy To Solve 01:07:08 The Power of Objective Tools 01:08:14 Visualization 01:11:34 Mini-Synthesis 01:13:31 Resetting Your Clock 01:15:55 Don’t Trust the Mind Now 01:16:59 Two, (Maybe 3) Optimization Bouts Per Day 01:18:33 Organizational Logic 01:20:22 Wim Hof Breathing, Binaural Beats, Ice Baths, Etc. 01:24:42 Variation Among People, and Dogs 01:25:49 Accurate Versus Exhaustive 01:27:57 Familiar and New Ways To Support Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices