Maximize Productivity, Physical & Mental Health With Daily Tools | Huberman Lab Essentials
In this Huberman Lab Essentials episode, I provide a science-based daily protocol designed to enhance performance, mood and overall health by strategically timing simple yet powerful tools and behaviors.
I explain how to increase energy and alertness in the morning, optimize your workspace and work sessions for maximum focus, and structure your day for sustained productivity. I also discuss the roles of fasting, meal and caffeine timing, and key nutrients, as well as how to leverage exercise to sharpen alertness and cognitive performance. Additionally, I describe evening practices and supplements that help you fall asleep quickly and promote quality sleep.
Read the episode show notes: https://go.hubermanlab.com/4RPwGcJ
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*Timestamps*
00:00:00 Office Hours, Example Daily Protocol
00:01:48 Morning, Tools: Temperature Minimum, Walk, Sunlight & Cortisol
00:05:30 Hydration, Electrolytes, Tool: Delay Caffeine
00:07:39 Morning Focus, Fasting
00:08:27 Tools: Optimize Workspace, Screen Position, Work Bouts
00:11:38 Tool: Timing Work Bouts, Temperature Minimum
00:13:55 Exercise, Strength & Hypertrophy, Endurance Training, Tool: 80/20 Workouts
00:16:55 Afternoon, Meal Timing, Carbs, Omega-3s, Tool: Afternoon Walks & Light
00:21:40 Dinner, Sleep Transition, Carbs, Serotonin
00:24:51 Accelerate Sleep, Tool: Reduce Temperature & Hot Baths
00:26:41 Sleep Supplements, Magnesium, Apigenin, Theanine; Waking at Night
00:29:41 Example Daily Routine, Work Blocks
Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer
30 Comments
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🙏🏼✨🕊️✨🤍✨🧩✨🤍✨🕊️✨🙏🏼
Awesome. I’d love one for how to not go crazy doing remote work.
Thank you so much Andrew for this insightful content.
Props to Andrew for always wearing his special podcast-shirt
Toxic productivity. In reality you don’t need to achieve anything. All you want is given by society.
2:33
What if you’re walking on a treadmill?
Optic flow is not achievable on a stationary bike. 😂
" medulla oblongata" 😂
no cold plunge in the morning?
26:30 Arterio-Veinous ANASTOMOSIS :). THANK YOU! WILL DO THIS PROTOCOL FOR SURE 🙂
loved your episodes
if you're into manifestation but feeling confused by all the different methods out there Manifest and receive by Eva Hartley explains everything through actual quantum mechanics. started last month with her workbook I've been seeing massive shifts, it's crazy. the frequency method makes so much sense when you understand the science behind it. finally feel like I get how this actually works ❤️
I've spend years trying to manifest my dream life but it never seemed to work for me. tried so many methods but still felt stuck. My friend and I heard about a book called Manifest and Receive by Eva Hartley on a podcast, and I was hesitant at first. But after reading just a few chapters, I realized how much I was missing. Her approach is so different from anything I’ve ever tried. It’s not just about thinking positive, it’s about aligning with real-world actions that bring your desires into reality. Since than, I’ve manifested opportunities I never imagined possible, and my mindset has shifted completely❤️
I can't walk. Will going on my scooter have any positive effects as optic flow is happening?
MN is a tough place to do this half of the year.
love your videos
“For me, dinner is, of course, about eating.”
– Andrew Huberman, 2025
good stuff
Here’s a difficult question: what’s the latest research with sibo/sifo, and compare/contrast the latest with medical/naturopathic/functional evidence based clinical protocols, and discuss the gap between the two in context of the profit based system of medical research and care.
❤❤❤
Watching this after lunch… definitely feeling lethargic haha
So I have a good sauna… and noticed that after a good late evening sauna that I would fall asleep so much quicker when sauna'ed vs not.
When you or anyone start the video with 6am waking time my mind runs the words, "Oh, here we go again".
Also it would be better if the amount of each meal is stated as you mention them like you're only eating few hundred calories in total while looking good in size.
We need long videos as you used to do before
Just about to start. This podcast is exactly what my rattled brain needs today. Thank you Huberman, I need a pep talk!
The way I combat high-positioned light in the evenings and afternoons is a cap with a peak. Wearing it indoors is weird, especially when I angle it even more over my eyes, but it's something people around me have to get used to. I care about my light exposure.
Thanks!
Question, where would I find a good brand for those omega 3s & 1000mg of EHA?
Thank you for all your work to put this episode together
Such great prorocols and content. I pracrice mant of them from previous videos. They are very helpful, thank you for combining and sharing