In this Huberman Lab Essentials episode, I answer your most frequently asked questions about science-backed tools for improving alertness, enhancing learning, and achieving quality sleep. I also discuss the optimal times for exercising and eating, how to properly time light exposure, as well as methods for strategically adjusting your body temperature to influence your nervous system.

Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/huberman 

Eight Sleep: https://eightsleep.com/huberman 

David: https://davidprotein.com/huberman

Timestamps

00:00:00 Introduction to Huberman Lab Essentials

00:00:37 Understanding Circadian Rhythms & Light

00:02:17 Impact of Red Light on Circadian Rhythms

00:03:12 Light Through Windows & Circadian Clocks

00:05:04 Seasonal Changes & Circadian Rhythms

00:07:38 Neurotransmitters & Mood Regulation

00:09:00 Sponsors: LMNT & Eight Sleep

00:11:47 Exercise & Circadian Rhythms

00:14:40 Neuroplasticity & Learning

00:20:16 Sponsor: AG1

00:21:49 Non-Sleep Deep Rest (NSDR) & Learning

00:23:43 Nootropics & Cognitive Enhancement

00:26:16 Temperature & Circadian Rhythms

00:31:25 Sponsor: David

00:32:41 Food, Neurotransmitters & Circadian Rhythms

00:35:28 Self-Experimentation & Conclusion

Disclaimer & Disclosures