Maximizing Productivity, Physical & Mental Health with Daily Tools | Huberman Lab Podcast #28

Summary

• Protocols for optimizing sleep, mood, learning, nutrition, exercise, and creativity can be arranged according to a daily schedule
• These protocols are based on peer-reviewed science and can be behavioral or supplement-based
• Sleep is crucial for overall health and well-being, and it is important to prioritize getting enough good quality sleep
• Mood can be improved through exercise, sunlight exposure, and good nutrition
• Learning and memory can be enhanced through exercise, sleep, and learning in a varied environment
• Nutrition is important for overall health and well-being, and a varied diet that includes whole foods is best
• Exercise is important for physical and mental health, and a combination of strength training and cardiovascular exercise is optimal
• Creativity can be enhanced through exercise, sleep, learning in a varied environment, and taking breaks to allow the brain to rest and process information
• The episode is sponsored by InsideTracker and Helix Sleep
• InsideTracker is a health and wellness company that offers personalized nutrition and fitness plans
• Helix Sleep makes mattresses and pillows that are customized to fit a person's specific sleep needs
• To optimize sleep, record daily wake up time and temperature minimum, avoid bright lights and screens before bed, and sleep in a cool, dark room
• To optimize learning, creativity, and meal timing, exercise in the morning, schedule difficult tasks for the morning, and schedule relaxation for the afternoon
• To optimize exercise, do it in the morning, make it consistent, and vary intensity
• Walking forward generates eye movements that reduce amygdala activation
• Taking a walk in the morning helps to create a sense of alertness without anxiety
• It is important to walk outside to get natural light in the eyes to promote mental and physical health
• Spending 10-30 minutes outside in natural light can help to stimulate the melanopsin cells in the eye, regulate the body's circadian rhythms, and increase serotonin production
• Wearing blue-blocking glasses at night can help to improve sleep quality by blocking artificial blue light that can disrupt the body's natural rhythms
• Practicing meditation and breath work in the morning can help to calm the mind and prepare for the day
• Sunlight exposure is important for setting the body's circadian rhythms and promoting alertness
• Bright light should be viewed above or in front of the eyes to promote alertness, while exposure to light should be minimized for sleep
• Blue light is important for stimulating the neurons in the eye that set the circadian rhythms
• Blue light blockers should only be worn at night or in the evening when trying to sleep, and are not a good solution for headaches caused by excessive screen time
• Dimming lights in the environment can help prepare the brain and body for sleep better than blue light blockers
• Light should not be viewed close up for long periods of time, and it is important to take breaks and look at distant objects to reduce strain on the eyes
• The position of the eyes can impact alertness and sleepiness
• Looking upward can increase alertness and looking downward can decrease alertness
• Body posture (upright vs. reclined) also impacts alertness
• Optimize workstation to support a heightened state of alertness (e.g. screen at eye level)
• The brain goes through ultradian cycles, switching between periods of high focus and low focus every 90 minutes
• Taking breaks during low-focus periods can help increase productivity
• Exercise, napping, and exposure to bright light can also improve alertness and productivity.
• The speaker recommends using a 90-minute work block for optimal productivity
• The block should include low levels of white noise, a specific position and location, and be free of distractions
• The optimal time to start the work block is 4-6 hours after the individual's temperature minimum, which is typically around 5-6 hours after waking up
• The work block should be considered "holy" and the individual should try to achieve it most days
• The work block can be disrupted by external events or needs, but the individual should try to maintain focus during it
• Dopamine release and other neuromodulators may contribute to the satisfaction and effectiveness of the work block.
• Exercise is important for longevity of the brain, focus, and overall health
• There are two main categories of exercise: strength/hypertrophy and endurance
• Aim for 60 minutes of exercise per day, 5 days per week
• For optimal health, follow a 3:2 ratio of strength/hypertrophy and endurance exercise for 10-12 week periods, alternating the focus
• Maintaining muscle and bone health is supported by resistance training, including weight training or body weight exercises
• Cardiovascular endurance work is beneficial for the body and the brain
• Mixing up the types of exercise can be beneficial and prevent boredom
• It's important to listen to your body and not push too hard, as high cortisol levels can be detrimental to health
• The burn experienced during endurance exercise is not lactic acid, but rather associated with lactate metabolism
• Lactate metabolism can support brain health and function, and should be incorporated into approximately 20% of endurance workouts
• A 3:2 ratio of endurance to resistance training is recommended, with the majority of each type of training not reaching failure
• Fasting can have immediate and long-term benefits for the brain and should be incorporated into a healthy lifestyle
• Salt and stimulants can be used to support mental focus, but should be used in moderation
• Alpha-GPC is a supplement that can support brain function, but more research is needed on its long-term effects
• Alpha-GPC can improve physical and cognitive performance
• Timing and volume of food intake is important for brain function and mood
• Eating a protein-rich, low carbohydrate lunch can improve alertness
• Consuming carbohydrates can lead to feelings of sleepiness
• 25% of people have genes that allow them to eat large amounts of carbohydrates without feeling lethargic
• Protein, healthy fats, and low-carbohydrates can improve alertness and focus.
• It is important to speak with a doctor before taking any supplements or making changes to your diet.
• Hormones have broad effects on the body and brain
• Testosterone and estrogen are important for brain function and overall health
• Butter contains cholesterol, which is a precursor to the sex steroid hormones
• Estrogen is important for brain function and maintaining brain longevity
• Fasting, exercise, and morning sunlight can support testosterone and estrogen levels
• Consuming nuts and seeds, especially Brazil nuts, can support selenium levels and thyroid function
• Inositol and choline support brain function and can be found in foods such as eggs and liver
• Fasting, exercise, and sunlight exposure can support growth hormone levels
• Getting sufficient sleep and managing stress are important for overall health and hormone regulation
• Non-sleep deep rest (NSDR) protocols, including meditation, yoga nidra, and hypnosis, can shift the body and brain into a state of deeper relaxation
• Hypnosis is unique in that it can be directed towards specific goals and outcomes
• The website Reveri.com has a hypnosis app with multiple protocols backed by scientific research, including enhancing focus, creativity, reducing pain, improving sleep, and reducing anxiety
• Brain areas involved in executive function and the "default mode network" are activated during hypnosis, as well as the insula which is involved in self-awareness and emotions
• Hypnosis has been shown to improve symptoms of irritable bowel syndrome (IBS) and reduce the need for pain medication after surgery
• It is important to find a qualified hypnotherapist if seeking hypnosis treatment
• Naps should be 90 minutes or less, and 20-minute naps are fine unless you did not get enough sleep the night before
• Viewing light in the afternoon can support sleep and dopamine production
• Viewing bright light or even not-so-bright light between the hours of 10:00 PM and 4:00 AM can disrupt learning and memory, immune system, and mood in long-lasting ways
• Viewing sunlight in the evening hours for 5-30 minutes can lower the sensitivity of the retina in the late evening hours and keep the melatonin rhythm appropriate
• Dimming the lights in the evening can help prepare the body for sleep and support the production of melatonin
• Avoiding screens for at least an hour before sleep can also support the production of melatonin and improve sleep quality
• Refined sugars can disrupt neurons in the gut and trigger cravings for more sugar
• Starchy carbohydrates can increase serotonin levels in the brain, which is necessary for sleep
• Supplementing with serotonin or serotonin precursors can disrupt sleep architecture
• A protocol of fasting and low-carb/no-carb diets for states of alertness and focus, followed by starchy carbohydrates for rest and relaxation, is based in neurochemistry and supported by scientific research
• Exercise helps replenish glycogen stores, which are necessary for muscle movement and cognitive function
• Fasting and low-carb/no-carb diets may be beneficial for some people, but most people will do better with a diet that includes starchy carbohydrates
• Keep the room cool or cold and use warm blankets to sleep
• Avoid using melatonin for sleep as it may have negative effects on sex hormones and can suppress puberty onset
• Consider using magnesium, apigenin, and theanine to aid in the transition to sleep and improve sleep quality
• Use palmar cooling (cooling the palms, upper half of the face, and bottoms of the feet) to regulate body temperature and improve sleep
• Practice good sleep hygiene habits such as having a consistent bedtime routine, avoiding screens before bed, and avoiding caffeine and alcohol before sleep
• Waking up at night and having difficulty falling back asleep may be caused by an early release of melatonin
• Going to bed earlier or getting bright light in the evening can help to delay the release of melatonin
• Non-sleep deep rest protocols such as yoga nidra and sleep hypnosis can help to relax the body and mind and mimic the sleep state
• It is important to schedule hard or important tasks for the morning and structure the day around them
• Weekends can be used to catch up on sleep and allow the body to fully recover from a week of work
• It is important to have a consistent sleep schedule, including on weekends
• Incorporating naps, caffeine, and physical activity can help to improve alertness and productivity during the day
• The speaker follows a schedule that includes 90-minute work blocks
• They suggest adapting this practice to fit individual schedules and work
• The speaker references scientific literature and data to support their recommendations
• The speaker recommends subscribing to their YouTube channel, following them on Instagram, joining their Neural Network newsletter, and checking out their sponsors for support
• The speaker recommends Thorne supplements for their quality and lists the supplements they personally take
• The speaker recommends taking breaks and getting outside for physical activity and sunlight exposure
• The speaker suggests incorporating mindfulness and meditation practices into one's daily routine
• The speaker recommends getting enough sleep and establishing a consistent sleep schedule