Optimize Your Brain With Science-Based Tools

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