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