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Andrew Huberman

05/22/25

@ Andrew Huberman

To enhance the transition to sleep, focus on consuming carbohydrates at dinner to promote a sense of calm and replenish glycogen stores after physical training.

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Maximize Productivity, Physical & Mental Health With Daily Tools | Huberman Lab Essentials

@ Andrew Huberman

Maximize Productivity, Physical & Mental Health With Daily Tools | Huberman Lab Essentials

05/22/25

Related Takeaways

Andrew Huberman

05/22/25

@ Andrew Huberman

Dinner should consist of starchy carbohydrates and some protein to support serotonin levels, which aids in transitioning to sleep.

Andrew Huberman

05/22/25

@ Andrew Huberman

Ingesting starchy carbohydrates at dinner can significantly increase serotonin levels, helping with sleep onset and quality.

Andrew Huberman

01/03/22

@ Andrew Huberman

To support sleep and habit consolidation, maintain a dark and cool environment during phase three, and avoid eating too close to bedtime.

Andrew Huberman

05/22/25

@ Andrew Huberman

Certain compounds like magnesium, apigenin, and theanine can aid the transition to sleep by promoting relaxation and reducing anxiety.

Andrew Huberman

05/22/25

@ Andrew Huberman

For lunch, I focus on protein and vegetables, keeping carbohydrates low to support alertness through adrenaline and dopamine.

Andrew Huberman Cast

04/17/24

@ Andrew Huberman

Delaying caffeine intake by 90 to 120 minutes after waking can help offset afternoon crashes and improve nighttime sleep quality.

Dr. Mike Israetel

02/13/24

@ Chris Williamson

Sleep is critical for recovery; if you're chronically underslept, it undermines your training efforts regardless of your program or diet.

Andrew Huberman

05/22/25

@ Andrew Huberman

Low carbohydrate diets can hinder sleep quality because they make it difficult to achieve the serotonin levels necessary for sleep.

Andrew Huberman

05/08/25

@ Andrew Huberman

Low-frequency sounds, like delta waves, can aid in transitioning to sleep, while higher frequencies, like beta waves, are beneficial for focus and sustained thought.