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!
Read the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Timestamps
00:00:00 Introduction
00:00:30 Sponsors: AG1 & LMNT
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
Disclaimer & Disclosures
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