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
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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