Maximizing Productivity, Physical & Mental Health with Daily Tools
from Huberman Lab
by Scicomm Media
Published: Mon Jul 12 2021
Show Notes
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
Introduction: Protocols for sleep, mood, focus, exercise creativity
Sponsors: AG1, LMNT & Waking Up
Protocol 1: Record Your Daily Waking Time & Temperature Minimum
Protocol 2: Self-Generate Forward Motion (Outdoors)
Protocol 3: View Natural Light For 10-30min Every Morning
What To Do If You Can’t View The Sun: Blue Light
Protocol 4: Hydrate Correctly
Protocol 5: Delay Caffeine 90-120m After Waking
Protocol 6: Fast (or Fat-Fast) Until Noon
What Actually Breaks A Fast & What Doesn’t?
Fat Loss & Glucagon-Like Peptide 1 (GLP1), Yerba Mate, Guayusa Tea
Protocol 7: Optimize Deep Work: Visual Elevation, Ultradian Cycles, White Noise
Optimal Time of Day To Do Hard Mental Work
Protocol 8: Optimal Exercise; 3:2 Ratio
Tools for Training & Mental Focus: Fasting, Salt, Stimulants, Alpha-GPC
Protocol 9: Eat For Brain Function & Mood
Protocol 10: Get Your Testosterone & Estrogen In An Ideal Range
Protocol 11: Reset the Mind & Body, Enhance Neuroplasticity, Reveri.com
Protocol 12: Hydrate Correctly, Nap Rules
Protocol 13: View Late Afternoon/Evening Light To Support Sleep & Dopamine
Protocol 14: Eat Dinner That Promotes Serotonin, Calm Sleep
Protocol 15: Optimize Falling & Staying Asleep; Tools & Supplements That Work
Protocol 16: Preventing Middle of the Night Waking
Protocol 17: Weekends, Recovering From A Poor Nights Sleep
Neural Network, Supplement Sources, Sponsors