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.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Eight Sleep: https://eightsleep.com/huberman
LMNT: https://drinklmnt.com/huberman
Timestamps
Office Hours, Example Daily Protocol
Morning, Tools: Temperature Minimum, Walk, Sunlight & Cortisol
Hydration, Electrolytes, Tool: Delay Caffeine
Sponsor: Eight Sleep
Morning Focus, Fasting
Tools: Optimize Workspace, Screen Position, Work Bouts
Tool: Timing Work Bouts, Temperature Minimum
Exercise, Strength & Hypertrophy, Endurance Training, Tool: 80/20 Workouts
Sponsor: AG1
Afternoon, Meal Timing, Carbs, Omega-3s, Tool: Afternoon Walks & Light
Dinner, Sleep Transition, Carbs, Serotonin
Sponsor: LMNT
Accelerate Sleep, Tool: Reduce Temperature & Hot Baths
Sleep Supplements, Magnesium, Apigenin, Theanine; Waking at Night
Example Daily Routine, Work Blocks
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