In this <a href="https://www.hubermanlab.com/essentials">Huberman Lab Essentials</a> 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 <a href="https://www.hubermanlab.com/episode/essentials-maximize-productivity-physical-mental-health-with-daily-tools">hubermanlab.com</a>.
Thank you to our sponsors
AG1: <a href="https://drinkag1.com/huberman">https://drinkag1.com/huberman</a>
Eight Sleep: <a href="https://eightsleep.com/huberman">https://eightsleep.com/huberman</a>
LMNT: <a href="https://drinklmnt.com/huberman">https://drinklmnt.com/huberman</a>
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
<a href="https://www.hubermanlab.com/disclaimer">Disclaimer & Disclosures</a> Learn more about your ad choices. Visit <a href="https://megaphone.fm/adchoices">megaphone.fm/adchoices</a>

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