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. Thank you to our sponsors:
ROKA - https://www.roka.com - code: huberman
InsideTracker - https://www.insidetracker.com/huberman
Headspace - https://www.helixsleep.com/huberman
Our Patreon page: https://www.patreon.com/andrewhuberman Supplements from Thorne: http://www.thorne.com/u/huberman Social:
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Website - https://hubermanlab.com
Neural Network - https://hubermanlab.com/neural-network
Timestamps:
00:00:00 Introduction: Protocols for sleep, mood, focus, exercise creativity
00:04:08 Sponsors
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
Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed. Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com