Welcome to the UBREM and Lab podcast where we discuss science and science-based tools for everyday life.

I'm Andrew Uberman and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.

Today we are going to talk about science-based protocols for sleep, mood, learning, nutrition, exercise of various kinds, strength and endurance and hypertrophy.

And we are going to talk about some protocols that relate to creativity.

We're going to talk about behavioral protocols, supplement-based protocols, all science back by quality peer review literature.

The reason that we're holding this episode now is that in the recent previous episodes we've covered some pretty intense and in-depth topics.

We've talked about vision and how we see and how to get better at seeing and how to maintain vision.

We've talked about hearing and balance.

We've talked about chemical sensing and we had a guest episode that covered a lot of information about new and emerging technologies in neuroscience as well as mental health.

That was the interview episode with Dr. Carl Diceroff.

So given that we've covered so much detailed information in the previous 27 episodes of the UBREM and Lab podcast, I decided that we would hold office hours.

Office hours in the university setting are when students come to the professor's office or you meet outdoors on campus or in the classroom to review the material and questions from lecture in more detail.

Now, unfortunately we don't have the opportunity to meet face to face in real life, but nonetheless you've been sending your questions, putting them in the comments section on YouTube, etc.

And I prepared a number of answers to the questions that have shown up most frequently.

Now, in order to provide context and structure to the way that we will address these questions, I've arranged the science and science based protocols that relate to various aspects of life such as mood, exercise, sleep, waking, anxiety, creativity, etc.

into the context of a day, selecting the unit of a day in order to deliver this science information and protocols is not a haphazard decision on my part.

It's actually the case that every cell in our body, every organ in our body and our brain is modulated or changes across the 24 hour day in a very regular and predictable rhythm.

And it's no coincidence that the Earth spins once on its axis every 24 hours. These two things are coordinated by virtue of genes and different proteins and things that are expressed in every cell of your body.

And so selecting the unit of the day is not just a practical one, but it's one that's related to our deeper biology.

You may have heard in my interview episode with Dr. Carl Diceroth that he himself in order to juggle a tremendous workload, a full-time clinical practice, a lab of 40 plus people, a family of five children, etc.

breaks up his life into units of days. And so today we are going to further dissect the day as a unit that one can manage and manage extremely well and in fact can optimize.

So we're basically going to talk about how to leverage science-based protocols. And when I say science, I mean quality peer-reviewed science, published in excellent journals.

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