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!

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Links

Spike Jonze/Kenzo Perfume: https://www.youtube.com/watch?v=NoMqvniiEkk

Dr. Charles Czeisler, MD, Ph.D.: https://en.wikipedia.org/wiki/Charles_Czeisler

Reveri (Research Supported Hypnosis): https://www.reveri.com

The NSDR I do every day (30 min): https://www.youtube.com/watch?v=iEw5BkK9K9A&t=15s

Timestamps

(00:00:00) Introduction

(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

Title Card Photo Credit: Mike Blabac

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