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