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

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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

Disclaimer & Disclosures

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