Waking and Morning Protocols
All Content
Essentials: How to Defeat Jet Lag, Shift Work & Sleeplessness
Essentials: Master Your Sleep & Be More Alert When Awake
Dr. Adam Grant: How to Unlock Your Potential, Motivation & Unique Abilities
Mental Health Toolkit: Tools to Bolster Your Mood & Mental Health
Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing
Optimize & Control Your Brain Chemistry to Improve Health & Performance
Using Light (Sunlight, Blue Light & Red Light) to Optimize Health
Dr. Samer Hattar: Timing Light, Food, & Exercise for Better Sleep, Energy & Mood
Maximizing Productivity, Physical & Mental Health with Daily Tools
How to Defeat Jet Lag, Shift Work & Sleeplessness
Master Your Sleep & Be More Alert When Awake
Mental Health Toolkit: Tools to Bolster Your Mood & Mental Health
Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing
Optimize & Control Your Brain Chemistry to Improve Health & Performance
Using Light (Sunlight, Blue Light & Red Light) to Optimize Health
Maximizing Productivity, Physical & Mental Health with Daily Tools
How to Defeat Jet Lag, Shift Work & Sleeplessness
Master Your Sleep & Be More Alert When Awake
Dr. Adam Grant: How to Unlock Your Potential, Motivation & Unique Abilities
Dr. Samer Hattar: Timing Light, Food, & Exercise for Better Sleep, Energy & Mood
00:09:52 Tools: How to Wake Up Earlier, Night Owls
From Episode
Optimize & Control Your Brain Chemistry to Improve Health & Performance
00:17:20 Plasticity of the Wake-Sleep Circuit: Morning Light
From Episode
Optimize Your Learning & Creativity with Science-Based Tools
00:14:38 Morning Notes, Gratitude Journaling, Diary Journaling
From Episode
A Science-Supported Journaling Protocol to Improve Mental & Physical Health
00:08:50 Protocol 1: Record Your Daily Waking Time & Temperature Minimum
From Episode
Maximizing Productivity, Physical & Mental Health with Daily Tools
01:29:50 Light before waking for better sleep
From Episode
How to Defeat Jet Lag, Shift Work & Sleeplessness
01:26:10 Tool Kit 3: Increase Epinephrine (Adrenaline) & Alertness
From Episode
Optimize & Control Your Brain Chemistry to Improve Health & Performance
00:26:18 Evaluating Light in Environment, Compensating for Missed Morning Light
From Episode
Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing
00:08:22 “The perfect schedule”
From Episode
How to Defeat Jet Lag, Shift Work & Sleeplessness
00:30:46 Morning Tools: Temperature & Deliberate Cold Exposure, Exercise
From Episode
Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing
00:36:47 Alarm Clock & Grogginess; Sleep Trackers, Brain & Sleep
From Episode
Dr. Gina Poe: Use Sleep to Enhance Learning, Memory & Emotional State
00:15:16 My Daily Routine: Chronotype Management
From Episode
Optimize Your Learning & Creativity with Science-Based Tools
00:19:09 Delay Caffeine!
From Episode
Optimize Your Learning & Creativity with Science-Based Tools
00:36:20 Early Morning Exercise and GO Networks
From Episode
Optimize Your Learning & Creativity with Science-Based Tools
00:39:00 Practices To Increase Energy Without Increasing Stress
From Episode
Using Cortisol & Adrenaline to Boost Our Energy & Immune System
00:15:10 Morning Tool: Morning Sunlight Viewing, Cortisol
From Episode
Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing
00:18:00 Pillar #2: Light, Sunlight
From Episode
Mental Health Toolkit: Tools to Bolster Your Mood & Mental Health
00:21:32 Tool: Time Your Cortisol Peak To Waking Using Specific Light Intensities
From Episode
Using Cortisol & Adrenaline to Boost Our Energy & Immune System
00:20:44 Morning Sunlight: Circadian Rhythm, Artificial Lights, Cloudy Days
From Episode
Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing
02:12:38 Morning Routine & Creativity
From Episode
Asi Wind: What Magic & Mind Reading Reveal About the Brain
00:24:55 Tools: Night & Light Exposure; Waking Before Sunrise
From Episode
Journal Club with Dr. Peter Attia | Effects of Light & Dark on Mental Health & Treatments for Cancer
00:17:00 Protocol 3: View Natural Light For 10-30min Every Morning
From Episode
Maximizing Productivity, Physical & Mental Health with Daily Tools
01:07:50 Tool 5 Ensure Your Best (Healthy) Dopamine Release
From Episode
Controlling Your Dopamine For Motivation, Focus & Satisfaction
00:11:04 The 100K Lux per morning goal
From Episode
How to Defeat Jet Lag, Shift Work & Sleeplessness
01:28:20 Sleep Schedule Consistency, Weekends, Compensatory Sleep & Caffeine
From Episode
Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing
00:08:55 Morning Protein Is Important
From Episode
Healthy Eating & Eating Disorders - Anorexia, Bulimia, Binging
00:52:20 Protocol 4: Self-Generated Optic Flow; Move Yourself Through Space Daily
From Episode
The Science of Vision, Eye Health & Seeing Better
00:57:35 Mint Scents Create Alertness By Activating Broad Wake-Up Pathways Of Your Nervous
From Episode
How Smell, Taste & Pheromone-Like Chemicals Control You
00:49:20 Tool: Creativity: Mornings, Movement, Stillness
From Episode
Dr. Adam Grant: How to Unlock Your Potential, Motivation & Unique Abilities
00:36:01 The 3 Hour-Long Post Waking Block
From Episode
Optimize Your Learning & Creativity with Science-Based Tools
00:55:40 How To Wake Up Earlier
From Episode
Master Your Sleep & Be More Alert When Awake
00:14:38 Morning Notes, Gratitude Journaling, Diary Journaling
From Episode
A Science-Supported Journaling Protocol to Improve Mental & Physical Health
00:38:33 How to Decide Your Best Sleep-Wake Schedule; Minimal Light Test
From Episode
Dr. Samer Hattar: Timing Light, Food, & Exercise for Better Sleep, Energy & Mood
00:15:15 Keeping your biological clock set
From Episode
How to Defeat Jet Lag, Shift Work & Sleeplessness
01:04:46 Morning Exercise & Residual Caffeine Effects
From Episode
Using Caffeine to Optimize Mental & Physical Performance
00:20:04 Tool: Capturing Ideas, Notebooks
From Episode
Dr. Cal Newport: How to Enhance Focus and Improve Productivity
