AH

Andrew Huberman

05/22/25

@ Andrew Huberman

I write down the time I wake up to track my temperature minimum, which is about two hours before my average wake-up time.

AH

Andrew Huberman

05/22/25

@ Andrew Huberman

Taking a walk in the morning generates forward motion and visual flow, which reduces neural activity in the amygdala, helping to lower anxiety levels.

AH

Andrew Huberman

05/22/25

@ Andrew Huberman

Getting sunlight in my eyes first thing in the morning is vital for mental and physical health, even on cloudy days, as it stimulates alertness.

AH

Andrew Huberman

05/22/25

@ Andrew Huberman

A natural increase in cortisol occurs early in the day, promoting wakefulness and a healthy immune system, and can be timed by exposure to bright sunlight.

AH

Andrew Huberman

05/22/25

@ Andrew Huberman

I delay my caffeine intake for 90 to 120 minutes after waking to avoid a caffeine crash later in the day, optimizing my energy levels.

AH

Andrew Huberman

05/22/25

@ Andrew Huberman

Fasting until around 11:00 a.m. or noon increases adrenaline levels, enhancing focus and learning without causing stress or panic.

AH

Andrew Huberman

05/22/25

@ Andrew Huberman

I optimize my workspace by positioning my screen at eye level or slightly higher to maintain alertness and reduce sleepiness.

AH

Andrew Huberman

05/22/25

@ Andrew Huberman

During a 90-minute work session, I aim to enter a focused state, turning off my phone and using low-level white noise to enhance learning and workflow. I find that achieving this focused work state can be challenging, but once I do, it feels incredibly satisfying, like a workout for the mind.

AH

Andrew Huberman

05/22/25

@ Andrew Huberman

After a 90-minute focused work session, I feel accomplished due to the release of neuromodulators like dopamine and norepinephrine.

AH

Andrew Huberman

05/22/25

@ Andrew Huberman

Your temperature minimum, which occurs around 5:00 a.m. if you wake up at 7:00 a.m., indicates when your best work will happen, typically 4 to 6 hours after that.

AH

Andrew Huberman

05/22/25

@ Andrew Huberman

The rise in body temperature after your temperature minimum triggers cortisol release, which helps wake you up and enhances focus.

AH

Andrew Huberman

05/22/25

@ Andrew Huberman

To optimize your 90-minute work session, aim to start it during the steepest rise in your body temperature, which supports better focus.

AH

Andrew Huberman

05/22/25

@ Andrew Huberman

If you wake up feeling alert, leverage that time for your best work; otherwise, align your work sessions with your body's natural temperature rise.

AH

Andrew Huberman

05/22/25

@ Andrew Huberman

Physical movement supports brain health and function both in the short and long term, so I ensure to exercise after my work sessions.

AH

Andrew Huberman

05/22/25

@ Andrew Huberman

I categorize exercise into strength training for muscle growth and endurance training for prolonged physical and mental performance.

AH

Andrew Huberman

05/22/25

@ Andrew Huberman

Working out for longer than an hour can raise cortisol levels excessively, which is why I keep my workouts relatively short.

AH

Andrew Huberman

05/22/25

@ Andrew Huberman

Combining strength and endurance training throughout the week is beneficial for brain-derived neurotrophic factor and reducing inflammation.

AH

Andrew Huberman

05/22/25

@ Andrew Huberman

Approximately 80% of resistance training should be below failure, with 20% at higher intensity to maximize benefits without causing damage.

AH

Andrew Huberman

05/22/25

@ Andrew Huberman

After my work block, I engage in physical training, alternating between resistance and endurance workouts on different days.

AH

Andrew Huberman

05/22/25

@ Andrew Huberman

I typically eat my first meal around noon, and it's important to avoid large volumes of food to maintain alertness and cognitive function.

AH

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.

AH

Andrew Huberman

05/22/25

@ Andrew Huberman

Ingesting sufficient omega-3 fatty acids can support mood and act as an effective anti-depressant, comparable to prescription medications.

AH

Andrew Huberman

05/22/25

@ Andrew Huberman

Taking a brief walk after meals can enhance metabolism and nutrient utilization, which is crucial for overall health.

AH

Andrew Huberman

05/22/25

@ Andrew Huberman

Viewing light in the afternoon helps regulate dopamine production and prepares your body for better sleep by reducing retinal sensitivity to light at night.

AH

Andrew Huberman

05/22/25

@ Andrew Huberman

Melatonin, which is inhibited by light, is essential for falling asleep easily, so getting outside in the afternoon can help boost its natural production.

AH

Andrew Huberman

05/22/25

@ Andrew Huberman

The optimal protocols for enhancing brain and body health are simple yet powerful, leveraging the nervous system to support workflow and brain function.

AH

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.

AH

Andrew Huberman

05/22/25

@ Andrew Huberman

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

AH

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.

AH

Andrew Huberman

05/22/25

@ Andrew Huberman

Melatonin and serotonin are related hormones that promote rest and relaxation, and their balance is crucial for sleep.

AH

Andrew Huberman

05/22/25

@ Andrew Huberman

Taking serotonin supplements in the evening can disrupt sleep architecture, causing issues like waking up in the middle of the night.

AH

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.

AH

Andrew Huberman

05/22/25

@ Andrew Huberman

A drop in body temperature is essential for falling and staying asleep, and can be accelerated by taking hot baths or showers before bed.

AH

Andrew Huberman

05/22/25

@ Andrew Huberman

Keeping the room dark and cool is beneficial for sleep, as it helps regulate body temperature during the night.

AH

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.

AH

Andrew Huberman

05/22/25

@ Andrew Huberman

Taking magnesium 30 to 60 minutes before sleep can help many people fall asleep more easily, especially when combined with apigenin and theanine.

AH

Andrew Huberman

05/22/25

@ Andrew Huberman

If you wake up in the middle of the night, it may be due to an early melatonin pulse or anxiety; adjusting your bedtime can help.

AH

Andrew Huberman

05/22/25

@ Andrew Huberman

To improve sleep quality, aim for focused work blocks early in the day, as this aligns with when cognitive function is at its peak.

AH

Andrew Huberman

05/22/25

@ Andrew Huberman

Establishing boundaries around work blocks can enhance productivity and ensure that important tasks are completed efficiently.

AH

Andrew Huberman

05/22/25

@ Andrew Huberman

Adapt and modify the suggested protocols to best fit your schedule and needs, as individual differences are important in optimizing productivity and health.

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

Takeaways