EssentialsEssentials
May 22, 2025

Essentials: Maximize Productivity, Physical & Mental Health With Daily Tools

Focus, Productivity & Creativity

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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.

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  • 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

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Huberman Lab Essentials

Maximizing Productivity, Physical & Mental Health with Daily Tools

Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes.

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