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Maximizing Productivity, Physical & Mental Health with Daily Tools

Huberman Lab

The Huberman Lab podcast is hosted by Andrew Huberman, Ph.D., a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. The podcast discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works.
Huberman has made numerous significant contributions to the fields of brain development, brain function, and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills, and cognitive functioning. He is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award, given to the scientist making the most significant discoveries in the study of vision, in 2017. 
Work from the Huberman Laboratory at Stanford School of Medicine has been published in top journals, including Nature, Science, and Cell, and has been featured in TIME, BBC, Scientific American, Discover, and other top media outlets.
In 2021, Dr. Huberman launched the Huberman Lab podcast. The podcast is frequently ranked in the top 10 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.

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.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Introduction: Protocols for sleep, mood, focus, exercise creativity
(00:04:23) Sponsors: AG1, LMNT
(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
Title Card Photo Credit: Mike Blabac
Disclaimer

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
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