Essentials: Maximize Productivity, Physical & Mental Health With Daily Tools

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 sponsorsAG1: https://drinkag1.com/hubermanEight Sleep: https://eightsleep.com/hubermanLMNT: https://drinklmnt.com/hubermanTimestamps00:00:00 Office Hours, Example Daily Protocol00:01:48 Morning, Tools: Temperature Minimum, Walk, Sunlight& Cortisol00:05:30 Hydration, Electrolytes, Tool: Delay Caffeine00:07:39 Sponsor: Eight Sleep00:09:45 Morning Focus, Fasting00:10:34 Tools: Optimize Workspace, Screen Position, WorkBouts00:13:45 Tool: Timing Work Bouts, Temperature Minimum00:16:02 Exercise, Strength & Hypertrophy, EnduranceTraining, Tool: 80/20 Workouts00:19:01 Sponsor: AG100:20:48 Afternoon, Meal Timing, Carbs, Omega-3s, Tool:Afternoon Walks & Light00:25:33 Dinner, Sleep Transition, Carbs, Serotonin00:28:44 Sponsor: LMNT00:30:16 Accelerate Sleep, Tool: Reduce Temperature &Hot Baths00:32:06 Sleep Supplements, Magnesium, Apigenin, Theanine;Waking at Night00:35:06 Example Daily Routine, Work BlocksDisclaimer & DisclosuresLearn more about your ad choices. Visit megaphone.fm/adchoices

The Huberman Lab podcast is hosted by Andrew Huberman, Ph.D., a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. The podcast discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works.
Huberman has made numerous significant contributions to the fields of brain development, brain function, and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills, and cognitive functioning. He is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award, given to the scientist making the most significant discoveries in the study of vision, in 2017.
Work from the Huberman Laboratory at Stanford School of Medicine has been published in top journals, including Nature, Science, and Cell, and has been featured in TIME, BBC, Scientific American, Discover, and other top media outlets.
In 2021, Dr. Huberman launched the Huberman Lab podcast. The podcast is frequently ranked in the top 10 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.

• No. of episodes: 308
• Latest episode: 2025-06-09
• Health & Fitness Science Life Sciences

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