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Maximizing Productivity, Physical & Mental Health with Daily Tools



Maximizing Productivity, Physical & Mental Health with Daily Tools

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.

Thank you to our sponsors:
ROKA – https://www.roka.com – code: huberman
InsideTracker – https://www.insidetracker.com/huberman
Headspace – https://www.helixsleep.com/huberman

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https://www.patreon.com/andrewhuberman

Supplements from Thorne:
http://www.thorne.com/u/huberman

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Website: https://hubermanlab.com
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Timestamps:
00:00:00 Introduction: Protocols for sleep, mood, focus, exercise creativity
00:04:08 Sponsors
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

Please note that The Huberman Lab Podcast is distinct from Dr. Huberman’s teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

Title Card Photo Credit: Mike Blabac – https://www.blabacphoto.com

View 29 Comments

29 Comments

  2. @jccortes606 on

    Hello, I recently became a fan of the podcast and I have been watching the videos since the beginning, so thanks for the content.

    My question is specific about alpha gpc 300mg/day or 600mg/day?. What do you recommend for daily consumption for periods, for example 3 months? In my case to enter my specialty and improve my performance at the beginning.
    thanks from chile

  3. @BrassCovers on

    So two meals a day? Would those meals need to be higher in caloric content? Say, if your body type requires 3000 calories a day, you would eat two meals equaling 1000+ calories each?

  4. @daiceman31 on

    Love your work. Thank you! I've been having a feeling of feeling beside myself and like everything is not real, like in a dream or something. This has been ongoing for three years now and it's starting to drive me crazy! What is the best way to get rid of that?

  9. @NeuroReview on

    Rating: 8.8/10
    In Short: THE Huberman Toolkit
    Notes: This episode is so fundamental to future podcasts, where so many of the tools mentioned here are further discussed with mechanism in entire epiosdes (and some that have came before). The best part is somehow you can name a podcast 'maximizing productivity', give your daily routine, and still somehow come across as humble and not rubbing it in our face that you are highly productive. Many of these tools I have also implemented in my life, especially those that have to do with light and fasting, which have really given me more productivity as well. Plus your stories about focusing up in grad school are hitting home so hard as im doing the same thing actively, so really important for young scientists to hear this kind of story and hear some science behind how to actually be more productive.

  12. @wellset3457 on

    I would love to see episodes like this tailored to parents, as we all know parents have no consistent schedule. I’m a mother to 2 toddlers & I’d like to get up early & walk the dog & exercise & work before my kids wake up but realistically they might wake up right before I get out the door for my walk. I’ve learned over the past few years that adjusting the schedule & being flexible has been helpful, but inevitably a lot of my days end up getting a little messed up or I end up removing my health & wellness practices to make sure I get work, kid related duties, dinner, cleaning done.

  18. @im_pragati on

    I don't comment usually on any video but this is special
    Thankyou sir for giving the simple and valuable information for completely free I needed this badly
    I wish I had found this video earlier 😉

  20. @maryannmattia3560 on

    Andrew I watch you almost everyday, I appreciate and am grateful for your podcasts you are a great communicator, amaizing educator and what else can I say there is much more but I want to say thank you soo much

  21. @BR. on

    Bro, you're a profesor of neurobiology and oftalmology, you had an episode telling us blue light filters don't work and now you're selling us glasses.
    F y man!

  24. @funygameur on

    01:16:32 – Health : No Magic Pill VS Wanting a quick fix
    Rythm, coherence, consistency, on the base protocols of liing correctly is hat matters , not weird on the side add-ons.

    He puts on emphasize on going about your day with intent. Sort of is implying that a lot of questions people ask in the health community are under-estimating how much they miss the basis of hat to do to feel good, i.e, things like ultradian cycle management, etc.

  25. @funygameur on

    01:36:56 – Avoid blue blockers : They're making you more senstivite to any light you'll see after using them, blue light or other ise ; and as the crucial thing is to avoid bright light exposure, don't wear those. ( * Uh, Roka ?* )

  26. @user-yh8cl2fr4g on

    you've had a nice spin on "the high insulin cycle"
    when the insulin is normal and the intestines work normally, you don't feel like eating in the evening, you sleep and in the morning you have breakfast

  28. @sonjacroft3016 on

    My Gosh!!!! Thank you so much! This is one of the best of your YouTube’s I’ve ever watched! I implement many of these things already but I’m excited to add more to my daily routine.

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