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.
Read the episode show notes at hubermanlab.com.
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 at hubermanlab.com.
Thank you to our sponsors
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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 Sponsor: Eight Sleep
00:09:45 Morning Focus, Fasting
00:10:34 Tools: Optimize Workspace, Screen Position, Work
Bouts
00:13:45 Tool: Timing Work Bouts, Temperature Minimum
00:16:02 Exercise, Strength & Hypertrophy, Endurance
Training, Tool: 80/20 Workouts
00:19:01 Sponsor: AG1
00:20:48 Afternoon, Meal Timing, Carbs, Omega-3s, Tool:
Afternoon Walks & Light
00:25:33 Dinner, Sleep Transition, Carbs, Serotonin
00:28:44 Sponsor: LMNT
00:30:16 Accelerate Sleep, Tool: Reduce Temperature &
Hot Baths
00:32:06 Sleep Supplements, Magnesium, Apigenin, Theanine;
Waking at Night
00:35:06 Example Daily Routine, Work Blocks
Disclaimer & Disclosures
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