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Huberman Lab

Essentials: Maximize Productivity, Physical & Mental Health With Daily Tools

Huberman Lab

Scicomm Media

Science, Health & Fitness, Life Sciences

4.826.2K Ratings

🗓️ 22 May 2025

⏱️ 37 minutes

🧾️ Download transcript

Summary

In this Huberman Lab Essentials episode, I provide a science-based daily protocol designed to enhance performance, mood and overall health by strategically timing simple yet powerful tools and behaviors. I explain how to increase energy and alertness in the morning, optimize your workspace and work sessions for maximum focus, and structure your day for sustained productivity. I also discuss the roles of fasting, meal and caffeine timing, and key nutrients, as well as how to leverage exercise to sharpen alertness and cognitive performance. Additionally, I describe evening practices and supplements that help you fall asleep quickly and promote quality sleep. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps 00:00:00 Office Hours, Example Daily Protocol 00:01:48 Morning, Tools: Temperature Minimum, Walk, Sunlight & Cortisol 00:05:30 Hydration, Electrolytes, Tool: Delay Caffeine 00:07:39 Sponsor: Eight Sleep 00:09:45 Morning Focus, Fasting 00:10:34 Tools: Optimize Workspace, Screen Position, Work Bouts 00:13:45 Tool: Timing Work Bouts, Temperature Minimum 00:16:02 Exercise, Strength & Hypertrophy, Endurance Training, Tool: 80/20 Workouts 00:19:01 Sponsor: AG1 00:20:48 Afternoon, Meal Timing, Carbs, Omega-3s, Tool: Afternoon Walks & Light 00:25:33 Dinner, Sleep Transition, Carbs, Serotonin 00:28:44 Sponsor: LMNT 00:30:16 Accelerate Sleep, Tool: Reduce Temperature & Hot Baths 00:32:06 Sleep Supplements, Magnesium, Apigenin, Theanine; Waking at Night 00:35:06 Example Daily Routine, Work Blocks Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcript

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0:00.0

Welcome to Huberman Lab Essentials,

0:02.0

where we revisit past episodes

0:04.0

for the most potent and actionable science-based tools

0:07.0

for mental health, physical health, and performance.

0:10.0

I'm Andrew Huberman, and I'm a professor of neurobiology

0:14.0

and ophthalmology at Stanford School of Medicine.

0:17.0

I decided that we would hold office hours.

0:20.0

Office hours in the university setting

0:22.4

are when students come to the professor's office

0:25.2

where you meet outdoors on campus or in the classroom

0:28.8

to review the material and questions from lecture

0:31.9

in more detail.

0:33.7

Now unfortunately we don't have the opportunity

0:35.7

to meet face to face in real life,

0:38.6

but nonetheless, you've been sending your questions,

0:41.7

putting them in the comment section on YouTube, et cetera,

0:45.2

and I prepared a number of answers

0:47.0

to the questions that have shown up most frequently.

0:50.0

Now, in order to provide context and structure

0:53.3

to the way that we will address these questions,

0:56.6

I've arranged the science and science-based protocols

1:00.4

that relate to various aspects of life,

...

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