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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.
Episode show notes:
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:
Watch more Huberman Lab Essentials episodes:
*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 Exercise, Strength & Hypertrophy, 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 at Night
00:29:41 Example Daily Routine, Work Blocks
Disclaimer & Disclosures:
Thank you for watching! If you enjoyed this topic and episode, please click the “Like” button and subscribe to our channel on YouTube. Thank you for your interest in science! — Andrew
8.43
I drive most of the day, so I’m not looking at a computer screen, but I am constantly looking out my windshield. For the last 30 years I looked at or slightly below eye level while driving. Recently I shifted to looking at eye level or slightly above, and my energy levels have noticeably increased. This lines up with what you’ve said about upward gaze increasing alertness. Just wanted to share how strongly this has shown up in real‑world driving.
Pen is the first thing to pick. Yes. Afterall pen is mightier than sword
Timestamps: [06:52] – [07:23]
I’m curious to know whether or not you’ve learned anything about the carnivore diet yet. I’ve been eating nothing but meat for three years and, so far, have achieved my best health ever. Many people report much improved sleep health, mental cognition, and mental health. And they attributed to, among other things, cutting out all carbohydrates. It is a zero carb diet.