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February 22, 2021 90 min

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!

Thank you to our sponsors:

  • InsideTracker - http://insidetracker.com/huberman
  • Athletic Greens - http://athleticgreens.com/huberman
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    Our Patreon page:

  • https://www.patreon.com/andrewhuberman
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    Supplements from Thorne:

  • http://www.thorne.com/u/huberman
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    Links I mention:

  • Spike Jonze/Kenzo Perfume: https://www.youtube.com/watch?v=NoMqvniiEkk
  • Dr. Charles Czeisler, MD, PhD: https://en.wikipedia.org/wiki/Charles_Czeisler
  • Reveri Health (Free) Research Supported Hypnosis: https://reverihealth.com/
  • The NSDR I do every day (30 min): https://www.youtube.com/watch?v=iEw5BkK9K9A&t=15s
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    Timestamps below.

  • 00:00 Introduction
  • 04:53 The Daily (Learning) Routine
  • 07:13 Plasticity Is NOT the Goal
  • 09:26 No Obligation To Change
  • 09:59 Practical Plasticity Language
  • 13:37 Pillars of Neuroplasticity
  • 15:16 My Daily Routine: Chronotype Management
  • 17:20 Plasticity of the Wake-Sleep Circuit: Morning Light
  • 19:09 Delay Caffeine!
  • 21:19 Light, Black Coffee, Hydrate
  • 22:57 High Alertness, Linear Tasks/Learning
  • 25:12 Background Music/Noise: Yay or Nay?
  • 26:52 “GO” versus “NO-GO”: The Basal Ganglia & Dopamine
  • 28:37 Leveraging GO, NO-GO
  • 30:08 Non-Specific Action
  • 32:06 Clear, Calm, Focused: The GO, NO-GO Sweet Spot
  • 33:48 When Very Alert, Work In Silence; When Tired, Include Background Noise
  • 35:28 Temperaments Vary: And So Should This
  • 36:01 The 3 Hour-Long Post Waking Block
  • 36:20 Early Morning Exercise and GO Networks
  • 38:05 Fasting, Ketogenic Diets, & Food Volume
  • 39:41 Sodium/Electrolytes
  • 40:57 Avoiding Hot Lunch, Food Pre-Occupation
  • 42:01 Post Lunch Low/No Cognitive Load
  • 42:56 Hydration, NSDR, Nap
  • 44:54 Creativity Work
  • 46:26 Creativity Is A Two-Part Phenomenon
  • 51:15 Psychedelics
  • 58:20 Afternoon Light As Insurance
  • 1:00:26 Evening Nutrition
  • 1:01:21 Repacking Glycogen: Hormonal Factors
  • 1:04:11 Pre-Sleep Anxiety: Normal and Easy To Solve
  • 1:07:08 The Power of Objective Tools
  • 1:08:14 Visualization
  • 1:11:34 Mini-Synthesis
  • 1:13:31 Resetting Your Clock
  • 1:15:55 Don’t Trust the Mind Now
  • 1:16:59 Two, (Maybe 3) Optimization Bouts Per Day
  • 1:18:33 Organizational Logic
  • 1:20:22 Wim Hof Breathing, Binaural Beats, Ice Baths, Etc.
  • 1:24:42 Variation Among People, and Dogs
  • 1:25:49 Accurate Versus Exhaustive
  • 1:27:57 Familiar and New Ways To Support
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    Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

    [Title Card Photo Credit: Mike Blabac https://www.blabacphoto.com/]

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