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.

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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
01:31:15 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

Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

[zach]

*MORNING*
-Wake up at the same time every day, record wake time (2 hrs before was temperature minimum)
-Walk outside for 10-60 minutes (leads to focused alertness)
-Drink 32 oz water with 0.5 tsp salt
-Delay coffee until 90-120 minutes after waking
-Delay food until ~12pm
-Work ritual: 90-minute deep work period starting 4 hrs after waking (keep computer at eye-level, play white noise)
-1 hr workout (cycles of 3 days of lifting, 2 days of cardio then 3 days of cardio, 2 days of lifting)
*AFTERNOON*
-Lower-carb lunch (mostly meat and vegetables, add bread/rice/oatmeal if you exercised). Try to not eat much past 80% full. Get omega 3s.
-Walk 5-30 minutes after lunch.
-Some form of relaxation practice.
-Another 90-minute deep work session.
-Walk 10-30 minutes around 4-5pm
*EVENING*
-Eat high-starchy carb dinner with some protein to improve sleep
-Take a hot shower/20 minute sauna before sleep
-Go to sleep at the same time every day in a dark, cool room

[rysteph]

This is likely the most comprehensive, insightful and educational podcast regarding beneficial acts one can implement across their day. Furthermore, I am delighted to be receiving this information from someone who is speaking from a place of passion for what they do in this world. A true pleasure to hear this today.

[mattgallant]

Best 27 episodes I've ever watched in my life

[HKstroller]

I feel like the more I understand and master these tools, the better my life gets. Thanks for giving me a chance to endeavor for the better professor.

[ashithshankar]

Athletes have coaches. Knowledge athletes have huberman.
All of us will become hubermensch one day!

[.]

This podcast had the most positive impact on my life from the entire internet. I genuinely feel sad that there will be such thing as a last episode someday.

[garbashokan]

The community here is just about as good as the podcast. Such positivity!

[adblaze]

When Dr. Huberman speaks, you don't just listen; you sit down with a pen and paper.

[elizabethhouser]

I am 66 years old and have tried to grow and learn all my life. This man has given me more in the year since my discovery of his teaching than probably any one ever. I’m also really into Jordan Peterson who helps me understand the why and accept the shoulds for not giving up. Andrew Huberman gives me the how.

[MJFUYT]

Personally I find comfort when I listen to these podcasts. My life is ripe with chaos & despair. Whenever I let Dr Huberman words of wisdom wash over me. I can't help but feel better about myself.

[marthahorton]

The opening credits of the next season of the hubermanlab should be a montage of Andrew slicing a Brain in a white lab coat, eating slabs of butter, Swallowing some earpods and walking up a hill with Costello in his arms 😄

[davidgood]

This is the greatest time to be alive with all this easily available information.

[HappyYogaLife]

I used to hate that my cat wakes me up @6:30am everyday but now I'm grateful <3 Upon waking, I drink water, look outside on balcony, morning yoga and meditation, fasting till 11am and get productive... my life since Huberman podcast is getting better and better in the last few months! Thank you professor Huberman 🙏💖

[GuyNamedRonald]

I haven’t finished watching yet but wanted to say you upload these as I need them in my life. Thank you Dr. Huberman, you’re helping many people live healthier lives.

[therdworlder]

This episode is alone worth a plate of gold.. I'm speechless.

[w.w.w.n]

Proud to say I've finished all previous episodes 😊

[isabelleebel]

Dear Dr Huberman, a couple of more questions came up the last couple of days when I was reflection on this episode: 1. If you basically skip breaktfast every day, when would you eat your so much loved croissants? At dinner?! ;-)
2. When talking about the duration of cardiovascular exercise: how about people who train for marathons /triathlons or other sport events that stretch over a couple of hours? As you mentioned long and exhaustive exercises are bad for our dopamine system, how does this affect those athletes in the mid/long term?
thanks so much for responding to this, much appreciated!
Thanks for making Mondays our favorite days! Your passion for these topics shines through and it is such great pleasure learning from you!

[HerenBass]

Dear Dr. Huberman,
I just had the best sleep I have had in years after following your light exposure protocols and doing one round of self guided hypnosis.
I can’t thank you enough for this podcast. You are hands down the best science and wellness divulgator I have ever seen.

[timonmees]

It hit me hard when I heard Costello passed. Thank you for making him part of your community. May he rest in peace and may you heal from this lost 💙

[Tessa]

Dear Dr Huberman and the Huberman Lab podcast team
First of all, let me be the n-millionth person to thank you for your podcast that is encyclopedic, inspiring and truly life-changing!
As a teacher by degree, I genuinely believe that the work that you are doing is bound to have a profound effect on the methods of teaching across all stages, institutions and countries around the world. I think that a systematic introduction of light viewing, focus techniques, repetitions, 10-sec breaks, and post-learning NSDR (as well as other tools that you have discussed) into the curricula of schools, universities and corporate trainings will help the next generations of students to get much better at absorbing, processing and making better use of the skills and the knowledge that they are taught.
I greatly enjoyed watching your lecture for Rethink Education that contains the first-time application of the learning tools and principles that you discussed, and I hope this is a start of a fascinating journey for millions of teachers and students around the world.
I am wondering if there’re other cases of the application of the learning tools and principles that you profess, and whether Stanford and/ or other institutions that you are aware of are implementing these tools in their classrooms in a systematic way.
Again, thank you so much for helping millions of us humans straighten out our everyday lives for what will hopefully be a better future!