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
Thanks a lot sir ☺️
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You are an encyclopedia who has absorbed the information brilliantly in its application. I will watch this again and take notes. I’m traversing through late diagnosis ADHD with my son, and in finding he is a little treatment resistant, the thyroid was put on my radar in the last National Geographic that you are quoted in on ADHD. This episode resonates, as ADHDers, like my college aged son, stay up late. We are currently helping him course correct and adopt behaviors that will contribute and align with his goals. It’s a wholistic approach, while he is also on medication.
My work schedule requires me to wake at 4 am. NO LIGHT for hrs. Plus dangerous to be alone outdoors. I leave for work in 1 hr 40 minutes. I’m at work before light in a whse. So frustrating that I can’t even attempt this routine. I have 10 months till retirement, then I plan to seriously work at this. Love walking. Don’t know what else to do until then. Thoughts?
OH WE ABSOLUTELY LOVE YOUR WORK!