Maximizing Productivity, Physical & Mental Health with Daily Tools


Huberman Lab

In this episode, I discuss science-supported tools for enhancing focus, learning, creativity, sleep, physical strength and endurance and brain and body health. I explain each protocol in detail, the rationale behind it, and how the protocol can be adjusted depending on individual needs. I set these tools in the context of a 24-hour day as a way of framing how one might incorporate these tools and protocols into their own daily routine.

For the full show notes, visit

Thank you to our sponsors​

AG1 (Athletic Greens):


Supplements from Momentous​


(00:00:00) Introduction: Protocols for sleep, mood, focus, exercise creativity

(00:04:23) Sponsors: AG1, LMNT

(00:08:50) Protocol 1: Record Your Daily Waking Time & Temperature Minimum

(00:12:07) Protocol 2: Self-Generate Forward Motion (Outdoors)

(00:17:00) Protocol 3: View Natural Light For 10-30min Every Morning

(00:22:43) What To Do If You Can’t View The Sun: Blue Light

(00:26:50) Protocol 4: Hydrate Correctly

(00:28:00) Protocol 5: Delay Caffeine 90-120m After Waking

(00:30:48) Protocol 6: Fast (or Fat-Fast) Until Noon

(00:32:30) What Actually Breaks A Fast & What Doesn’t?

(00:34:30) Fat Loss & Glucagon-Like Peptide 1 (GLP1), Yerba Mate, Guayusa Tea

(00:37:30) Protocol 7: Optimize Deep Work: Visual Elevation, Ultradian Cycles, White Noise

(00:48:30) Optimal Time of Day To Do Hard Mental Work

(00:52:07) Protocol 8: Optimal Exercise; 3:2 Ratio

(01:03:54) Tools for Training & Mental Focus: Fasting, Salt, Stimulants, Alpha-GPC

(01:10:00) Protocol 9: Eat For Brain Function & Mood

(01:17:39) Protocol 10: Get Your Testosterone & Estrogen In An Ideal Range

(01:24:00) Protocol 11: Reset the Mind & Body, Enhance Neuroplasticity,

(01:31:15) Protocol 12: Hydrate Correctly, Nap Rules

(01:33:29) Protocol 13: View Late Afternoon/Evening Light To Support Sleep & Dopamine

(01:39:00) Protocol 14: Eat Dinner That Promotes Serotonin, Calm Sleep

(01:44:27) Protocol 15: Optimize Falling & Staying Asleep; Tools & Supplements That Work

(01:55:00) Protocol 16: Preventing Middle of the Night Waking

(01:59:10) Protocol 17: Weekends, Recovering From A Poor Nights Sleep

(02:05:20) Neural Network, Supplement Sources, Sponsors

Title Card Photo Credit: Mike Blabac


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