Optimize Your Learning & Creativity With Science-Based Tools
O epizodě podcastu
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!
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
(00:00:30) Sponsors: AG1, LMNT
(00:04:53) The Daily (Learning) Routine
(00:07:13) Plasticity Is NOT the Goal
(00:09:26) No Obligation To Change
(00:09:59) Practical Plasticity Language
(00:13:37) Pillars of Neuroplasticity
(00:15:16) My Daily Routine: Chronotype Management
(00:17:20) Plasticity of the Wake-Sleep Circuit: Morning Light
(00:19:09) Delay Caffeine!
(00:21:19) Light, Black Coffee, Hydrate
(00:22:57) High Alertness, Linear Tasks/Learning
(00:25:12) Background Music/Noise: Yay or Nay?
(00:26:52) “GO” versus “NO-GO”: The Basal Ganglia & Dopamine
(00:28:37) Leveraging GO, NO-GO
(00:30:08) Non-Specific Action
(00:32:06) Clear, Calm, Focused: The GO, NO-GO Sweet Spot
(00:33:48) When Very Alert, Work In Silence; When Tired, Include Background Noise
(00:35:28) Temperaments Vary: And So Should This
(00:36:01) The 3 Hour-Long Post Waking Block
(00:36:20) Early Morning Exercise and GO Networks
(00:38:05) Fasting, Ketogenic Diets, & Food Volume
(00:39:41) Sodium/Electrolytes
(00:40:57) Avoiding Hot Lunch, Food Pre-Occupation
(00:42:01) Post Lunch Low/No Cognitive Load
(00:42:56) Hydration, NSDR, Nap
(00:44:54) Creativity Work
(00:46:26) Creativity Is A Two-Part Phenomenon
(00:51:15) Psychedelics
(00:58:20) Afternoon Light As Insurance
(01:00:26) Evening Nutrition
(01:01:21) Repacking Glycogen: Hormonal Factors
(01:04:11) Pre-Sleep Anxiety: Normal and Easy To Solve
(01:07:08) The Power of Objective Tools
(01:08:14) Visualization
(01:11:34) Mini-Synthesis
(01:13:31) Resetting Your Clock
(01:15:55) Don’t Trust the Mind Now
(01:16:59) Two, (Maybe 3) Optimization Bouts Per Day
(01:18:33) Organizational Logic
(01:20:22) Wim Hof Breathing, Binaural Beats, Ice Baths, Etc.
(01:24:42) Variation Among People, and Dogs
(01:25:49) Accurate Versus Exhaustive
(01:27:57) Familiar and New Ways To Support
Title Card Photo Credit: Mike Blabac
Disclaimer
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
00:00:00 Introduction
00:00:30 Sponsors: AG1 & LMNT
00:04:53 The Daily (Learning) Routine
00:07:13 Plasticity Is NOT the Goal
00:09:26 No Obligation To Change
00:09:59 Practical Plasticity Language
00:13:37 Pillars of Neuroplasticity
00:15:16 My Daily Routine: Chronotype Management
00:17:20 Plasticity of the Wake-Sleep Circuit: Morning Light
00:19:09 Delay Caffeine!
00:21:19 Light, Black Coffee, Hydrate
00:22:57 High Alertness, Linear Tasks/Learning
00:25:12 Background Music/Noise: Yay or Nay?
00:26:52 “GO” versus “NO-GO”: The Basal Ganglia & Dopamine
00:28:37 Leveraging GO, NO-GO
00:30:08 Non-Specific Action
00:32:06 Clear, Calm, Focused: The GO, NO-GO Sweet Spot
00:33:48 When Very Alert, Work In Silence; When Tired, Include Background Noise
00:35:28 Temperaments Vary: And So Should This
00:36:01 The 3 Hour-Long Post Waking Block
00:36:20 Early Morning Exercise and GO Networks
00:38:05 Fasting, Ketogenic Diets, & Food Volume
00:39:41 Sodium/Electrolytes
00:40:57 Avoiding Hot Lunch, Food Pre-Occupation
00:42:01 Post Lunch Low/No Cognitive Load
00:42:56 Hydration, NSDR, Nap
00:44:54 Creativity Work
00:46:26 Creativity Is A Two-Part Phenomenon
00:51:15 Psychedelics
00:58:20 Afternoon Light As Insurance
01:00:26 Evening Nutrition
01:01:21 Repacking Glycogen: Hormonal Factors
01:04:11 Pre-Sleep Anxiety: Normal and Easy To Solve
01:07:08 The Power of Objective Tools
01:08:14 Visualization
01:11:34 Mini-Synthesis
01:13:31 Resetting Your Clock
01:15:55 Don’t Trust the Mind Now
01:16:59 Two, (Maybe 3) Optimization Bouts Per Day
01:18:33 Organizational Logic
01:20:22 Wim Hof Breathing, Binaural Beats, Ice Baths, Etc.
01:24:42 Variation Among People, and Dogs
01:25:49 Accurate Versus Exhaustive
01:27:57 Familiar and New Ways To Support
Disclaimer & Disclosures
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Popis podcastu
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.