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.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/huberman

Supplements from Momentous

https://www.livemomentous.com/huberman

Timestamps

(00:00:00) Introduction: Protocols for sleep, mood, focus, exercise creativity

(00:04:23) Sponsors: AG1, LMNT

(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

Title Card Photo Credit: Mike Blabac

Disclaimer

Maximizing Productivity, Physical & Mental Health with Daily Tools