In this Huberman Laboratory Fundamentals episode, I provide a science-based everyday method created to improve efficiency, mood and general health and wellness by tactically timing easy yet powerful tools and behaviors.
I explain just how to enhance energy and performance in the early morning, maximize your workspace and job sessions for optimum focus, and structure your day for continual productivity. I likewise discuss the roles of meal, fasting and caffeine timing, and crucial nutrients, along with exactly how to leverage exercise to develop performance and cognitive efficiency. Furthermore, I define evening techniques and supplements that aid you sleep quickly and advertise quality rest.
Episode program notes: https://go.hubermanlab.com/4RPwGcJ
Huberman Lab Essentials are brief episodes focused on vital scientific research and protocol takeaways from previous unabridged Huberman Lab episodes. Watch the unabridged episode: https://youtu.be/aXvDEmo6uS4
See a lot more Huberman Lab Essentials episodes: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S
* 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 Hypertrophy, stamina & workout, 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 in the evening.
00:29:41 Example Daily Routine, Work Blocks.
Please note & Disclosures: https://www.hubermanlab.com/disclaimer.