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

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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

This transcript is currently under human review and may contain errors. The fully reviewed version will be posted as soon as it is available.

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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.

Join 800,000+ subscribers to get regular emails on neuroscience, health, and science-related tools from Dr. Andrew Huberman.

You'll also get Andrew's exclusive Daily Blueprint. In it, Andrew shares his daily routine. He also shares practical tools and protocols that you can use to stay productive and maximize your health.

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