Episode
Optimize Your Brain with Science-based Tools
1:29:36
Published: Mon Feb 22 2021
Description
In this episode, I describe how to access focused learning bouts, creative states, and the underlying neural circuitry involved. I frame this in the context of our daily 24-hour cycle in order to make it practical, clear and precise about timing. I review the role of fasting, meal timing and specific types of nutrients for promoting certain states of mind. I also review various other tools and biological factors that directly or indirectly gate brain function and that we can control. I answer commonly asked questions about the science of psychedelics, binaural beats, and visualization. Thank you for your interest in science! For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Thesis: https://takethesis.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Introduction (00:00:30) Sponsors: AG1, LMNT, Thesis, Momentous (00:04:53) The Daily (Learning) Routine (00:07:13) Plasticity Is NOT the Goal (00:09:26) No Obligation To Change (00:09:59) Practical Plasticity Language (00:13:37) Pillars of Neuroplasticity (00:15:16) My Daily Routine: Chronotype Management (00:17:20) Plasticity of the Wake-Sleep Circuit: Morning Light (00:19:09) Delay Caffeine! (00:21:19) Light, Black Coffee, Hydrate (00:22:57) High Alertness, Linear Tasks/Learning (00:25:12) Background Music/Noise: Yay or Nay? (00:26:52) “GO” versus “NO-GO”: The Basal Ganglia & Dopamine (00:28:37) Leveraging GO, NO-GO (00:30:08) Non-Specific Action (00:32:06) Clear, Calm, Focused: The GO, NO-GO Sweet Spot (00:33:48) When Very Alert, Work In Silence; When Tired, Include Background Noise (00:35:28) Temperaments Vary: And So Should This (00:36:01) The 3 Hour-Long Post Waking Block (00:36:20) Early Morning Exercise and GO Networks (00:38:05) Fasting, Ketogenic Diets, & Food Volume (00:39:41) Sodium/Electrolytes (00:40:57) Avoiding Hot Lunch, Food Pre-Occupation (00:42:01) Post Lunch Low/No Cognitive Load (00:42:56) Hydration, NSDR, Nap (00:44:54) Creativity Work (00:46:26) Creativity Is A Two-Part Phenomenon (00:51:15) Psychedelics (00:58:20) Afternoon Light As Insurance (01:00:26) Evening Nutrition (01:01:21) Repacking Glycogen: Hormonal Factors (01:04:11) Pre-Sleep Anxiety: Normal and Easy To Solve (01:07:08) The Power of Objective Tools (01:08:14) Visualization (01:11:34) Mini-Synthesis (01:13:31) Resetting Your Clock (01:15:55) Don’t Trust the Mind Now (01:16:59) Two, (Maybe 3) Optimization Bouts Per Day (01:18:33) Organizational Logic (01:20:22) Wim Hof Breathing, Binaural Beats, Ice Baths, Etc. (01:24:42) Variation Among People, and Dogs (01:25:49) Accurate Versus Exhaustive (01:27:57) Familiar and New Ways To Support Title Card Photo Credit: Mike Blabac Disclaimer
Chapters
This episode discusses the importance of the gut microbiome in regulating mood, immune system and other biological systems.
00:00 - 05:22 (05:22)
Summary
This episode discusses the importance of the gut microbiome in regulating mood, immune system and other biological systems. Additionally, it highlights the significance of hydration, electrolytes, vitamin D3, and K2 for optimal health.
EpisodeOptimize Your Brain with Science-based Tools
PodcastHuberman Lab
In this episode, the speaker talks about short-term plasticity and how it can be used to achieve specific goals like learning a new language, skill, calculus, or forgetting bad emotions related to a particular human being or experience.
05:22 - 12:59 (07:36)
Summary
In this episode, the speaker talks about short-term plasticity and how it can be used to achieve specific goals like learning a new language, skill, calculus, or forgetting bad emotions related to a particular human being or experience. Short-term plasticity is a type of shift that one can achieve in the moment or in the day, but doesn't necessarily want to hold it forever.
EpisodeOptimize Your Brain with Science-based Tools
PodcastHuberman Lab
Delaying caffeine intake by two hours after waking can help potentiate the neural circuit between the circadian clock and cortisol release in the adrenals, as well as leave adenosine receptors unoccupied, leading to a natural lift in alertness and focus.
12:59 - 21:42 (08:43)
Summary
Delaying caffeine intake by two hours after waking can help potentiate the neural circuit between the circadian clock and cortisol release in the adrenals, as well as leave adenosine receptors unoccupied, leading to a natural lift in alertness and focus. It can also naturally allow for waking up without caffeine due to the suppression of adenosine.
EpisodeOptimize Your Brain with Science-based Tools
PodcastHuberman Lab
The best way to focus on learning and implementation of tasks is through eliminating background noise, finding silence, and drinking caffeine, preferably in the morning.
21:42 - 27:15 (05:32)
Summary
The best way to focus on learning and implementation of tasks is through eliminating background noise, finding silence, and drinking caffeine, preferably in the morning. With this, various cognitive tasks, including duration, path, and outcome, can be performed much better.
EpisodeOptimize Your Brain with Science-based Tools
PodcastHuberman Lab
Autonomic arousal levels determine our willingness to pursue action, with clear, calm, and focused being the sweet spot.
27:15 - 37:40 (10:25)
Summary
Autonomic arousal levels determine our willingness to pursue action, with clear, calm, and focused being the sweet spot. Three hours after waking tends to be the period in which people are most alert throughout the day.
EpisodeOptimize Your Brain with Science-based Tools
PodcastHuberman Lab
Consuming sodium is crucial for individuals who are fasting and those following a low-carb diet for alertness and avoiding fatigue.
37:40 - 43:37 (05:57)
Summary
Consuming sodium is crucial for individuals who are fasting and those following a low-carb diet for alertness and avoiding fatigue. Sodium deficiency can cause symptoms such as shaking, headaches, and lack of concentration often mistaken for low blood sugar.
EpisodeOptimize Your Brain with Science-based Tools
PodcastHuberman Lab
Some individuals struggle to access the implementation state, while others excel at it.
43:37 - 50:19 (06:42)
Summary
Some individuals struggle to access the implementation state, while others excel at it. This state is important as it involves working on the ideas and arrangements created during the creative discovery mode.
EpisodeOptimize Your Brain with Science-based Tools
PodcastHuberman Lab
The speaker recommends minimizing overhead light exposure in the evening from 10 p.m to 4 a.m.
50:19 - 1:00:12 (09:52)
Summary
The speaker recommends minimizing overhead light exposure in the evening from 10 p.m to 4 a.m. While opening up the creative thinking process can aid in implementing creative works, they caution against the use of drugs for developing brains in order to maintain neuroplasticity.
EpisodeOptimize Your Brain with Science-based Tools
PodcastHuberman Lab
The speaker discusses the impact of following ketogenic diets all the way through to sleep or doing long bouts of fasting on sleep and how replenishing glycogen on keto is easier for some people thanks to hormone enhancement.
1:00:12 - 1:04:37 (04:25)
Summary
The speaker discusses the impact of following ketogenic diets all the way through to sleep or doing long bouts of fasting on sleep and how replenishing glycogen on keto is easier for some people thanks to hormone enhancement.
EpisodeOptimize Your Brain with Science-based Tools
PodcastHuberman Lab
Physical activity early in the day can accelerate waking up and give us a longer duration wake up signal.
1:04:37 - 1:11:10 (06:33)
Summary
Physical activity early in the day can accelerate waking up and give us a longer duration wake up signal. Peak output of the circadian clock for wakefulness happens very late in the day.
EpisodeOptimize Your Brain with Science-based Tools
PodcastHuberman Lab
The speaker discusses their personal sleep routine and how exposure to natural vs. artificial light impacts our internal clocks, causing a desire to sleep at sunset and wake up at sunrise.
1:11:11 - 1:17:22 (06:11)
Summary
The speaker discusses their personal sleep routine and how exposure to natural vs. artificial light impacts our internal clocks, causing a desire to sleep at sunset and wake up at sunrise. They also touch on the late night peak in alertness that is often mistaken for insomnia.
EpisodeOptimize Your Brain with Science-based Tools
PodcastHuberman Lab
This podcast episode discusses the relationship between sleep, food, and productivity and how different biological mechanisms like the basal ganglia and circadian autonomic system affect our productivity levels.
1:17:23 - 1:25:59 (08:36)
Summary
This podcast episode discusses the relationship between sleep, food, and productivity and how different biological mechanisms like the basal ganglia and circadian autonomic system affect our productivity levels. It also emphasizes the importance of understanding and leveraging our natural sleep and wake cycles to improve productivity.
EpisodeOptimize Your Brain with Science-based Tools
PodcastHuberman Lab
This episode discusses the relationship between pain management and neural regeneration in the context of learning and optimizing brain performance.
1:25:59 - 1:29:27 (03:28)
Summary
This episode discusses the relationship between pain management and neural regeneration in the context of learning and optimizing brain performance. Whether or not you suffer from chronic pain, this conversation provides valuable insights into the topic of neuroplasticity.