About this episode
In this episode, I discuss science-supported tools for enhancing focus, learning, creativity, sleep, physical strength and endurance and brain and body health. I explain each protocol in detail, the rationale behind it, and how the protocol can be adjusted depending on individual needs. I set these tools in the context of a 24-hour day as a way of framing how one might incorporate these tools and protocols into their own daily routine. 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 Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Introduction: Protocols for sleep, mood, focus, exercise creativity 00:04:23 Sponsors: AG1, LMNT & Waking Up 00:08:50 Protocol 1: Record Your Daily Waking Time & Temperature Minimum 00:12:07 Protocol 2: Self-Generate Forward Motion (Outdoors) 00:17:00 Protocol 3: View Natural Light For 10-30min Every Morning 00:22:43 What To Do If You Can’t View The Sun: Blue Light 00:26:50 Protocol 4: Hydrate Correctly 00:28:00 Protocol 5: Delay Caffeine 90-120m After Waking 00:30:48 Protocol 6: Fast (or Fat-Fast) Until Noon 00:32:30 What Actually Breaks A Fast & What Doesn’t? 00:34:30 Fat Loss & Glucagon-Like Peptide 1 (GLP1), Yerba Mate, Guayusa Tea 00:37:30 Protocol 7: Optimize Deep Work: Visual Elevation, Ultradian Cycles, White Noise 00:48:30 Optimal Time of Day To Do Hard Mental Work 00:52:07 Protocol 8: Optimal Exercise; 3:2 Ratio 01:03:54 Tools for Training & Mental Focus: Fasting, Salt, Stimulants, Alpha-GPC 01:10:00 Protocol 9: Eat For Brain Function & Mood 01:17:39 Protocol 10: Get Your Testosterone & Estrogen In An Ideal Range 01:24:00 Protocol 11: Reset the Mind & Body, Enhance Neuroplasticity, Reveri.com 01:31:15 Protocol 12: Hydrate Correctly, Nap Rules 01:33:29 Protocol 13: View Late Afternoon/Evening Light To Support Sleep & Dopamine 01:39:00 Protocol 14: Eat Dinner That Promotes Serotonin, Calm Sleep 01:44:27 Protocol 15: Optimize Falling & Staying Asleep; Tools & Supplements That Work 01:55:00 Protocol 16: Preventing Middle of the Night Waking 01:59:10 Protocol 17: Weekends, Recovering From A Poor Nights Sleep 02:05:20 Neural Network, Supplement Sources, Sponsors Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices