Maximizing Productivity, Physical & Mental Health with Daily Tools | Episode 28

Huberman Lab

English - July 12, 2021 08:00 - 2 hours - ★★★★★ - 21.8K ratings
Health & Fitness Science neuroscience andrewhuberman huberman hubermanlab Homepage Download Apple Podcasts Google Podcasts Overcast Castro Pocket Casts RSS feed

Previous Episode: The Science of Hearing, Balance & Accelerated Learning

Next Episode: Dr. Lex Fridman: Machines, Creativity & Love

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
AG1 (Athletic Greens): https://athleticgreens.com/huberman
InsideTracker: https://insidetracker.com/huberman
Thesis: https://takethesis.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
For the full show notes, visit hubermanlab.com
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
Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com
Title Card Photo Credit: Mike Blabac
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