Maximizing Productivity, Physical & Mental Health with Daily Tools

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 Learn more about your ad choices.
Visit megaphone.fm/adchoices