On this episode I talk about science-supported instruments for enhancing focus, studying, creativity, sleep, bodily energy and endurance and mind and physique well being. I clarify every protocol intimately, the rationale behind it, and the way the protocol will be adjusted relying on particular person wants. I set these instruments within the context of a 24-hour day as a manner of framing how one may incorporate these instruments and protocols into their very own day by day routine.
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Timestamps:
00:00:00 Introduction: Protocols for sleep, temper, focus, train creativity
00:04:08 Sponsors
00:08:50 Protocol 1: Document Your Day by day Waking Time & Temperature Minimal
00:12:07 Protocol 2: Self-Generate Ahead Movement (Open air)
00:17:00 Protocol 3: View Pure Mild For 10-30min Each Morning
00:22:43 What To Do If You Can’t View The Solar: Blue Mild
00:26:50 Protocol 4: Hydrate Appropriately
00:28:00 Protocol 5: Delay Caffeine 90-120m After Waking
00:30:48 Protocol 6: Quick (or Fats-Quick) Till Midday
00:32:30 What Really Breaks A Quick & What Doesn’t?
00:34:30 Fats Loss & Glucagon-Like Peptide 1 (GLP1), Yerba Mate, Guayusa Tea
00:37:30 Protocol 7: Optimize Deep Work: Visible Elevation, Ultradian Cycles, White Noise
00:48:30 Optimum Time of Day To Do Onerous Psychological Work
00:52:07 Protocol 8: Optimum Train; 3:2 Ratio
01:03:54 Instruments for Coaching & Psychological Focus: Fasting, Salt, Stimulants, Alpha-GPC
01:10:00 Protocol 9: Eat For Mind Operate & Temper
01:17:39 Protocol 10: Get Your Testosterone & Estrogen In An Splendid Vary
01:24:00 Protocol 11: Reset the Thoughts & Physique, Improve Neuroplasticity, Reveri.com
01:31:15 Protocol 12: Hydrate Appropriately, Nap Guidelines
01:33:29 Protocol 13: View Late Afternoon/Night Mild To Help Sleep & Dopamine
01:39:00 Protocol 14: Eat Dinner That Promotes Serotonin, Calm Sleep
01:44:27 Protocol 15: Optimize Falling & Staying Asleep; Instruments & Dietary supplements That Work
01:55:00 Protocol 16: Stopping Center of the Evening Waking
01:59:10 Protocol 17: Weekends, Recovering From A Poor Nights Sleep
02:05:20 Neural Community, Complement Sources, Sponsors
Please be aware that The Huberman Lab Podcast is distinct from Dr. Huberman’s instructing and analysis roles at Stanford College College of Medication. The data supplied on this present isn’t medical recommendation, nor ought to or not it’s taken or utilized as a alternative for medical recommendation. The Huberman Lab Podcast, its workers, company and associates assume no legal responsibility for the applying of the knowledge mentioned.
Title Card Photograph Credit score: Mike Blabac – https://www.blabacphoto.com
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Do women need resistance training?
The only thing I would add , as noted by Dr Joseph Mercola years ago, after we use the sauna it is imperative to RINSE. Our skin is very porous and we will in theory reabsorb toxins. Counterproductive. Look into heat shock and cold shock proteins – the catalyst of growth and recovery, and why a COLD SHOWER/ICE bath after sauna is also a great way to biohack
You are hilarious 😅😅 and you are my number 1! TRUSTWORTHY source of information about a formation if this kind. And of course the people you interview like Anna Lembke etc. I wouldn't have known what I know without you and get so interested in it (not professionally, I want to be a physicist). So thank you!
Sunglasses ruin eye health.
Getting sunlight in eyes is vital however you're promoting sunglasses and gadgets that will hinder your health at the beginning. && all this "peer reviewed" stuff is just hearsay. Specifically if its "Americans" doing so.
Amazing content. Thanks for sharing!
Where can i access the articles/studies?
This was very helpful, would you be able to do an episode on age related memory and cognitive loss
There is always some little gem in every podcast that turns out to be absolutely transformative in my program.
I delay caffeine but really not long enough, …30-45 minutes typically and I will have late morning crashes where I literally nod off at my desk.
I assumed it was being extremely tired in general or eating too much starch for breakfast. But then after eating only a couple of hard boiled eggs, still the same issue though a bit less powerful of a crash…
Now I know why, and how to combat it.
It is essential for me to not have these crashes as my time of day where I need to be most alert falls around then… outstanding Dr Huberman! Thank you!!
with this schedule (3 hr of work), taking US as an example, i would have to work a 30$/hr job at least to pay for rent and food (and nothing else).
i like this ideas but a job like that doesnt exist for me and many others.
plus many jobs that do pay 30+$ and need you to focus, also usually require me to put in a lot of hours daily (+6hr or else i'll be fired) which is just not possible in this routine.
yes, many jobs don't require focus, but they require even more time.
I started to delay caffeine intake recently and it is a night and day difference in mid-late day energy.
"I even enjoy the mere act of chewing! " 😂
Brilliant – the most comprehensive, insightful, and educational podcast!!!
tangi isuk. mlaku2. ngrasakne sengennge. yahud
Is there android app for reveri like hypnosis, or more easily available resource?
Hello. What do you think about the mercury in omega 3. If you consume omega 3 daily, will mercury accumulate in the body and how dangerous is it for the body?
I love your podcast! been binging on it for weeks now. I'm a mother to four young children and the more I learn from your podcasts, the more babies make no sense to me, ha! I mean… why did we evolve to have children with vastly different sleep cycles than us, their demands cause us a lot of stress, etc… the list goes on and on. if they didn't smell sooo good as babies, it would be tempting to just leave them in a flower pot. okay, not really, but kinda. feels like our babies bite the hand that feeds them. can you give some insight? thanks!
Is Reveri still zero-cost or do they now charge users a fee?
Gratitude for this insightful 🙏 podcast. Best wishes Dr. Andrew
Hey Doctor,
Looks like the reveri app has a paid subscription
Are there any other free resources for the same?
Hi, I have a question to you caficionados out there: Does caffeine improve your mental performance _long term_? I'm sure there are good studies showing positive short term effects on focus, mood etc. But what about when the brain got used to the daily caffeine dose? Is your focus still above baseline? You hear anectotal evidence of people needing four coffees just to function normally. But are there good studies about this?
Dropping awesome knowledge 🙂
This is one of the best podcast episodes I've ever listened to. I will be applying many of these principles, thank you so much Dr. Huberman. One question though– where would you place cold water immersion? I'm building an ice bath, and curious where in the day this would best fit. I'm thinking first thing in the morning as it's incredibly invigorating, or perhaps after the 10-20 minute walk. Would love to hear your thoughts. Thanks again!
Thank you so much for making available this information to all humankind! ❤
I made a mock schedule last night for the next day (today) and wowee. I was already doing a couple of Andrew's tips like holding off on caffeine and getting morning sunlight but I felt like my daily routine was like a rickety wagon, I was getting from A to B but it wasn't efficient and I knew I wasn't getting the most out of what I wanted in a day. I'm a musician and I made my first practice session the first 90 min work block where I do the linear work like learning songs by ear or working on specific techniques/theory etc. I work in the pm so the second work block kind of just is my work shift but all the time I have before work felt so optimized today. On top of that my mood and mindstate feels fantastic. Can't thank you enough Dr. Huberman
Thanks!
1:01:57
If I forcibly wake up at a time that my body wasn't supposed to wake up at, would the temperature minimum still be two hours prior to wake up time?, let's say I sleep at 10 pm on most days, and wake up by 6 am, and one day for whatever reason I had to sleep late but still wake up at the same time. Would my temperature minimum still be at 4 am?
Everything I have learned from you has altered my life in the most positive way. I am thankful for your contribution to neurological science; your personal contribution (including Mr. Costello); and the knowledge you have shared. Blessings to you and your loved ones.
Towards the end of the video in the protocol 13 section you mentioned that we shouldn't really have bright lights on nearby when we are about to sleep (between 10 pm to 4am). I've actually built up a habit of reading a book (usually hard cover, some times on a Kindle) for about 20 minutes (on average from 9-9:20 pm) before I go to sleep at 10 pm. For that I need to have some sort of lights on in the room. Is that an issue or not really?
greatest podcast I've listened to
Would love to see you do an episode on hormones and gender identity or hormones and sexual orientation (eg maternal immune hypothesis etc). Thank you! Absolutely love your content.
Hey I’m wandering how I can fast in the morning if I have medication to take. If I don’t eat when I take it I feel nauseous. Is there a way around that ? Thank you 😊
I wish there was some way to take real classes from DrH online. Of course I would want to take the labs that would go with his classes too. Maybe they could have all the labs in 3 days to a week, and I could fly to Calif for the labs. I would also like to take classes from DrJP (Peterson). and Dr Sinclair as well. That would be so amazing!
Me listen to the importance of fasting while eating a piece of sugary cake at 7am 🤡
Quote: "Do not spike dopamine before and after an effort activity"
Q: Professor Huberman, what are your thoughts on students or older students taking Nootropics for studying? Many of these Nootropics are taken upon waking up and may repeat again in early afternoon. Should we stop the use of Nootropics and practice the protocol of internally releaasing dopamine during an effort activity solely?
Dr. Huberman, Thank you for another informative and helpful podcast… With regards to the 80% (modest effort) vs 20% (to failure) weight training protocol, would you please any thoughts on using isometrics as part of the 20% to-failure portion, including a. how long isometric holds are required for effective strength and/ or hypertrophy results, b. benefits/deficiencies with yielding isometrics vs overcoming isometrics, and c. using devices such as the ISOTRAIN (I have NO affiliation or financial interest in ISOTRAIN or DraganDoor) to help with isometric training. Thank you! John R.
I'm redheaded and am very sensitive to bright light, especially sunlight. Is it better to look at sunlight and squint in the morning or wear sunglasses / gaze lower than the horizon?
Does listening to music while working out count as dopamine spiking the effort?
Love this! Thank you for sharing this with the world, I’m making notes as you speak. This is amazing and it supports how my body works naturally I’ve picked up on this I guess. My wake up time is 7:30am do some yoga, coffee, I get into the zone at 10am, my calendar says Focus time – DNS! This is where I do the hardest tasks of the day. This I worked out when I was tracking my time as part of time management . Have my banana between 11:30am -12pm.. Even as a kid I never liked breakfast! It’s always been a banana! I used to walk to work and walk home after work found this this be my amazing set up for the day and reset for leaving work at work. Now I’m working from home so it’s a bit on the lazy on the movement side, need to step up my game.
Is it possible to generate necessary optic flow, equally from driving or riding a bike or even taking transportation?
It is a fantastic routine, but unfortunately I have to physically go to work and be there for 9.5 h. I know I have a choice but I don't think the patients would be happy if I go for a run after 90 min of work 😁
Absolutely incredible episode! 👏 Such valuable information! Thank you so much for sharing 🙏 I’ve just dedicated a notebook to your podcast series. I discovered you this week and haven’t listened to an episode that I didn’t learn or take copious notes from to apply to my daily life! Your work is very much appreciated and benefits so many 🙏💜
Such great information thank you so much
Just loved it. Thank you!
Great podcast