Optimize Your Brain With Science-Based Tools
from Huberman Lab
by Scicomm Media
Published: Mon Feb 22 2021
Show Notes
In this episode, I describe how to access focused learning bouts, creative states, and the underlying neural circuitry involved. I frame this in the context of our daily 24-hour cycle in order to make it practical, clear and precise about timing. I review the role of fasting, meal timing and specific types of nutrients for promoting certain states of mind. I also review various other tools and biological factors that directly or indirectly gate brain function and that we can control. I answer commonly asked questions about the science of psychedelics, binaural beats, and visualization. Thank you for your interest in science!
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
Timestamps
Introduction
Sponsors: AG1 & LMNT
The Daily (Learning) Routine
Plasticity Is NOT the Goal
No Obligation To Change
Practical Plasticity Language
Pillars of Neuroplasticity
My Daily Routine: Chronotype Management
Plasticity of the Wake-Sleep Circuit: Morning Light
Delay Caffeine!
Light, Black Coffee, Hydrate
High Alertness, Linear Tasks/Learning
Background Music/Noise: Yay or Nay?
“GO” versus “NO-GO”: The Basal Ganglia & Dopamine
Leveraging GO, NO-GO
Non-Specific Action
Clear, Calm, Focused: The GO, NO-GO Sweet Spot
When Very Alert, Work In Silence; When Tired, Include Background Noise
Temperaments Vary: And So Should This
The 3 Hour-Long Post Waking Block
Early Morning Exercise and GO Networks
Fasting, Ketogenic Diets, & Food Volume
Sodium/Electrolytes
Avoiding Hot Lunch, Food Pre-Occupation
Post Lunch Low/No Cognitive Load
Hydration, NSDR, Nap
Creativity Work
Creativity Is A Two-Part Phenomenon
Psychedelics
Afternoon Light As Insurance
Evening Nutrition
Repacking Glycogen: Hormonal Factors
Pre-Sleep Anxiety: Normal and Easy To Solve
The Power of Objective Tools
Visualization
Mini-Synthesis
Resetting Your Clock
Don’t Trust the Mind Now
Two, (Maybe 3) Optimization Bouts Per Day
Organizational Logic
Wim Hof Breathing, Binaural Beats, Ice Baths, Etc.
Variation Among People, and Dogs
Accurate Versus Exhaustive
Familiar and New Ways To Support