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.
Episode show notes:
Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch the full-length episode:
Watch more Huberman Lab Essentials episodes:
*Timestamps*
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
Disclaimer & Disclosures:
Thank you for watching! If you enjoyed this topic and episode, please click the “Like” button and subscribe to our channel on YouTube. Thank you for your interest in science! — Andrew
Dear Andrew, I’ve often wondered about your thoughts of God. I listened to your personal “short ” on putting life in Gods hands. I loved and agreed with your perspective. I so respect you as a scientists and human for being so open and genuine in your profession of faith.
Much continued love and peace from here forward. ❤
In Northern Europe (latitude 55-65), we don’t get much day light in winters. Even most of Canadiens live in South from our point of view 🙂
Bailed out at forward ambulation. I dive a dump truck so this doc needs to come down from the clouds
Great video