Maximizing Productivity, Physical & Mental Health with Daily Tools
Andrew Huberman, a professor of neurobiology and ophthalmology at Stanford, discusses science-backed protocols for optimizing sleep, mood, learning, nutrition, exercise, and creativity. He structures these tools within a 24-hour daily rhythm, explaining how to leverage biology for enhanced brain and body function.
Deep Dive Analysis
21 Topic Outline
Introduction to Science-Based Daily Protocols
Leveraging the 24-Hour Circadian Rhythm for Optimization
Morning Routine: Tracking Wake-Up Time and Temperature Minimum
Self-Generating Forward Motion Outdoors for Anxiety Reduction
Viewing Natural Light in the Morning for Alertness and Health
Proper Morning Hydration and Electrolyte Intake
Delaying Caffeine Intake for Sustained Energy
Fasting for Heightened Focus and Fat Burning
Optimizing Deep Work Sessions: Visual Elevation and Ultradian Cycles
Using Low-Level White Noise to Enhance Focus
Optimal Exercise Structure for Brain and Body Health
Pre-Workout Hydration and Non-Stimulant Focus Tools
Midday Meal Timing and Food Choices for Alertness and Mood
Hormone Optimization: Testosterone and Estrogen Support
Post-Meal Walk for Metabolism and Light Exposure
Non-Sleep Deep Rest (NSDR) and Hypnosis for Neuroplasticity
Afternoon/Evening Light Viewing to Support Sleep and Dopamine
Dinner Choices to Promote Serotonin and Calm Sleep
Optimizing Falling and Staying Asleep: Environment and Supplements
Strategies for Preventing Middle-of-the-Night Waking
Weekend Schedules and Recovering from Poor Sleep
8 Key Concepts
Temperature Minimum
This is the lowest point your body temperature reaches within a 24-hour cycle, typically two hours before your average wake-up time. Knowing this time helps in optimally timing activities like focused work.
Optic Flow
The phenomenon where visual images pass by your eyes as you move forward. Generating optic flow, especially outdoors, reduces neural activity in the amygdala, thereby lowering anxiety and promoting a calm, alert state.
Melanopsin Intrinsically Photosensitive Ganglion Cells
Specialized neurons in the eye that detect overall light levels, particularly blue light, rather than shapes or motion. Their stimulation by morning sunlight is crucial for setting circadian rhythms and promoting wakefulness.
Adenosine
A neuromodulator that accumulates in the brain the longer you are awake, leading to a feeling of sleepiness. Caffeine acts as an adenosine blocker, preventing it from binding to its receptors and thus increasing alertness.
Ultradian Cycles
Natural 90-minute cycles of alertness and reduced alertness that the brain goes through throughout the day and night. Structuring intense work bouts around these cycles can optimize focus and productivity.
GLP-1 (Glucagon-Like Peptide 1)
A hormone related to glucagon, which is increased by substances like yerba mate and guayusa tea. GLP-1 promotes lipolysis (fat burning) and can be beneficial for metabolism and satiety during fasting.
Interoception
The sense of the internal state of your body, such as heartbeat or breathing. Hypnosis has been shown to activate brain areas like the insula, which enhances interoception, leading to increased self-awareness alongside relaxation and focus.
Avas Arteriovenous Anastomosis
Specialized vascular structures located in the palms of the hands, upper half of the face, and bottoms of the feet. These act as 'radiators' that efficiently allow the body to dump heat or absorb coolness, playing a role in temperature regulation during sleep and exercise.
17 Questions Answered
Knowing your temperature minimum (approximately two hours before your average wake-up time) is valuable for timing your circadian rhythm, shifting sleep/wake and eating schedules, and optimally placing your most cognitively demanding work.
Generating your own forward motion (like walking) creates 'optic flow,' where visual images pass by your eyes. This process reduces neural activity in the amygdala, a brain structure involved in fear and anxiety, leading to a calmer state.
Morning sunlight stimulates specialized neurons in the eye (melanopsin cells) that signal to the brain it's daytime, initiating a cascade of biological processes that promote metabolic well-being, healthy hormone function, and positive mental health.
If natural sunlight is unavailable, use a bright artificial light source, such as a 930 lux light pad, positioned above or in front of you, to simulate bright light exposure and promote alertness.
Whether something breaks a fast is highly individual, depending on factors like insulin sensitivity, recent eating history, and glycogen stores. Generally, ingesting anything that causes a significant blip in blood sugar and insulin will break a fast, but small amounts of non-caloric or fat-based items might not for some individuals.
Position your screen at least at eye level, or ideally slightly higher, and maintain an upright body posture. Looking upward and sitting upright increases alertness, while looking down and reclining tends to induce sleepiness.
The brain naturally operates in approximately 90-minute 'ultradian cycles' of alertness. Therefore, structuring intense, focused work into 90-minute blocks is optimal, understanding that focus will fluctuate within that period.
Exercise at least five days per week for about 60 minutes. Implement a 3:2 ratio over 10-12 week periods, alternating between prioritizing strength/hypertrophy and endurance, ensuring both types of training are included regularly.
Engaging in physical exercise while fasted can amplify the benefits of the workout, not just for fat burning but also for cellular health, liver health, and the health of other organs, as described in 'The Circadian Code'.
For alertness, prioritize protein and healthy fats, and keep carbohydrates low during the day, as starches can induce sleepiness. For mood, ensure sufficient omega-3 fatty acids (at least 1,000mg EPA daily) and selenium (e.g., from Brazil nuts) to support thyroid function.
Ensuring sufficient cholesterol intake (e.g., from butter) provides precursors for sex steroid hormones. Supplements like Tongat Ali (400mg/day) can increase free testosterone, and Fedogia Agrestis can increase luteinizing hormone, stimulating estrogen and testosterone release.
Naps should be 90 minutes or less. While 20-minute naps are fine, longer naps should ideally not exceed 90 minutes to avoid interfering with nighttime sleep. Individuals must determine if napping interferes with their ability to fall and stay asleep later.
Viewing natural light as the sun sets (e.g., 4-5 PM) helps lower the retina's sensitivity to light later in the evening. This buffers against the disruptive effects of bright artificial light (especially between 10 PM and 4 AM) on melatonin production, dopamine, learning, and mood.
Ingesting starchy carbohydrates (non-refined sugars) for dinner is effective in increasing serotonin in the brain, which is necessary for the transition to sleep and promoting a sense of calm and relaxation.
A combination of 300-400mg Magnesium Threonate or Biglycinate, 50mg Apigenin, and 100-200mg Theanine, taken 30-60 minutes before sleep, can effectively promote GABA release and chloride channel activation, reducing rumination and aiding sleep.
If you wake up and struggle to fall back asleep, avoid fighting your mind. Instead, use Non-Sleep Deep Rest (NSDR) protocols like yoga nidra or sleep hypnosis. These practices can induce deep relaxation, mimicking sleep, even if you don't immediately fall back asleep.
Try to maintain a consistent wake-up time on most days, even after a poor night's sleep. If you stay up late, it's generally better to go to bed at your normal time the following night rather than significantly earlier, to avoid disrupting your circadian rhythm further.
56 Actionable Insights
1. Daily Morning Sunlight Exposure
Get outdoors first thing in the morning, ideally without sunglasses, for 2-30 minutes (depending on brightness). This is vital for mental/physical health, metabolic wellbeing, hormone function, and setting circadian rhythms by stimulating alertness and timing the healthy cortisol pulse.
2. Consistent Daily Wake-Up Time
Try to wake up at more or less the same time each day, even after a poor night’s sleep or staying up late. This is crucial for preventing disruption of your circadian rhythm, which is fundamental for immediate and long-term health.
3. Morning Optic Flow Walk
Take a walk first thing in the morning to generate forward ambulation and optic flow. This reduces neural activity in the amygdala, thereby lowering anxiety and promoting an alert but not anxious state.
4. Delay Morning Caffeine
Purposely delay caffeine intake to 90-120 minutes after waking up. This prevents a late afternoon caffeine crash by allowing adenosine levels to naturally rise before blocking them, ensuring a consistent arc of energy throughout the day.
5. Utilize 90-Minute Work Cycles
Engage in dedicated, focused work bouts of 90 minutes, setting a timer. The brain goes through 90-minute ultradian cycles, making this duration optimal for high-focus effort.
6. Optimal Work Timing by Temperature
Start your 90-minute work bout approximately 4-6 hours after your temperature minimum (which is about two hours before your average wake-up time). This catches the steepest slope of your body temperature rise, supporting focused cognition.
7. Post-Cognitive Work Exercise
Engage in physical exercise for about an hour (60 +/- 15 minutes) after finishing a cognitive work bout. This supports brain health, brain function, organ health, and bodily function, as longer workouts can be detrimental due to excessive cortisol.
8. Daily 12-Hour Fasting Window
Allow periods of 12 hours or more each 24-hour cycle where you are not ingesting anything. This is beneficial for brain and body health, amplifying effects for fat burning and cellular health.
9. Afternoon NSDR/Hypnosis
After lunch and a brief walk, do a 10-minute NSDR protocol, specifically a hypnosis script (e.g., from reverie.com). This promotes deep relaxation, enhances focus, accelerates plasticity, and allows for a focused exit into the afternoon without brain fog.
10. Late Afternoon Light Exposure
Step outside around 4-5 PM (as the sun starts to go down) for 10-30 minutes, without sunglasses, to get natural light in your eyes. This lowers retinal sensitivity in the late evening, buffering against negative effects of bright light at night and maintaining an appropriate melatonin rhythm.
11. Cool Bedroom for Sleep
Keep the bedroom cool or cold, and sleep under warm blankets. This allows your body to regulate temperature efficiently by removing limbs from covers, which is an efficient cooling mechanism, aiding in falling and staying asleep.
12. Ensure Dark Bedroom
Keep the bedroom very dark. Even a small amount of light can wake up the brain and body, disrupting sleep.
13. Starchy Carbs for Dinner
For dinner, eat starchy (non-refined) carbohydrates along with some protein and vegetables. This increases serotonin in the brain, which helps in the transition to sleep and replenishes glycogen stores.
14. Pre-Sleep Heat Exposure
Take a hot bath, hot shower, or use a sauna (e.g., 20 minutes) before bed. This accelerates the necessary drop in body temperature for falling asleep by engaging cooling mechanisms.
15. NSDR for Mid-Night Waking
If you wake up in the middle of the night and have trouble falling back asleep, use NSDR protocols like Yoga Nidra or sleep hypnosis. These tools help shift the mind by using the body, inducing a state of deep relaxation.
16. Record Daily Wake-Up Time
Write down the time you wake up each morning. This helps determine your average wake-up time and temperature minimum, a valuable reference point for scheduling.
17. Optimize Morning Hydration
Drink at least 16-32 ounces of room temperature water with about half a teaspoon of sea salt first thing in the morning. Hydration is essential for mental performance, and neurons require electrolytes for function.
18. Intermittent Fasting for Focus
Don’t eat anything until about 11 AM or 12 noon (or later). Fasting increases adrenaline, providing a heightened sense of focus and ability to encode information.
19. Elevate Workstation Screen
Position your screen or tablet at least at eye level, ideally slightly higher. When eyes are directed upward, it creates a state of heightened alertness.
20. Maintain Upright Work Posture
Work in an upright sitting or standing position, avoiding reclining. Upright posture increases levels of alertness.
21. Block Internet for Focus
Use a program like “Freedom” to shut off internet access completely during focused work bouts. This prevents distractions and allows for dedicated work.
22. Power Off Phone for Work
Turn your phone completely off (not just airplane mode) during focused work blocks, or put it in your car if struggling. This eliminates distractions and maintains deep focus.
23. Incorporate White Noise for Focus
Play low-level white noise in the background, not with headphones. This puts the brain into a state optimal for learning and workflow, engaging attention and increasing dopamine release.
24. Consistent Weekly Exercise
Exercise at least five days per week, taking two full days off for rest and recovery. This optimizes cardiovascular and brain health and other body systems.
25. Rotate Strength & Endurance Focus
Alternate 10-12 week regimens: either 3 strength/hypertrophy workouts and 2 endurance workouts per week, or vice-versa. This optimizes cardiovascular and brain health, muscular and bone health, and beneficial factor production.
26. Resistance Training Intensity Rule
For resistance training, approximately 80% of sets should not go to failure, while 20% can be higher intensity to failure. This optimizes health benefits and avoids excessive damage.
27. Endurance Training Intensity Rule
For endurance work, approximately 80% of the time should be below the “burn” threshold, while 20% should include that burning sensation. This supports neuron health and provides fuel for the brain via lactate metabolism.
28. Prioritize Fasted Workouts
Strive to do workouts without eating anything beforehand. Engaging in physical exercise while fasted can amplify the effects for fat burning, cellular health, and organ health.
29. Pre-Workout Electrolyte Intake
Before morning exercise, ingest water with sea salt (half a teaspoon) and/or a 99mg potassium tablet, or an electrolyte product like Element. This supports neuron function, can quell hunger, and provides mental clarity for physical and mental work.
30. Midday First Meal
Eat your first meal around noon, plus or minus an hour. This maintains the benefits of early-day fasting for focus and alertness.
31. Control Meal Volume
Do not ingest large volumes of food at any meal. Large volumes divert blood to the gut, leading to lethargy and less blood flow to the brain, diminishing thinking ability.
32. Low-Carb Lunch for Alertness
For lunch, emphasize slightly lower carbohydrate or low carbohydrate intake, consisting mainly of protein and vegetables, with some starches if you’ve exercised. This supports alertness by avoiding serotonin-induced sleepiness.
33. Daily Omega-3 EPA Intake
Ingest at least 1,000 milligrams per day of the EPA form of essential fatty acid, from food or supplements. This supports healthy mood, can act as an antidepressant, and increases dopamine and other neuromodulators.
34. Brazil Nuts for Selenium
Eat a few Brazil nuts each day. Ingesting sufficient selenium is important for proper thyroid production and function, impacting body and brain metabolism.
35. Cholesterol for Hormone Health
Ingest cholesterol from sources like butter. Cholesterol is a precursor to sex steroid hormones (testosterone and estrogen), which are vitally important for brain function and overall well-being.
36. Post-Meal Metabolism Walk
Take a brief walk of 5-30 minutes after ingesting food, especially lunch. This accelerates metabolism, improves nutrient utilization, and provides more light information to the brain.
37. Post-NSDR Hydration
Hydrate with water immediately after completing an NSDR practice. Hydration is vitally important for brain and bodily functions, and linking it to a routine helps ensure it’s done.
38. Nap Duration Limit
If napping, keep naps to 90 minutes or less (20-minute naps are fine). Naps longer than 90 minutes can interfere with falling and staying asleep later that night.
39. Avoid Evening Serotonin Supplements
Do not supplement directly with serotonin, 5-HTP, or tryptophan in the evening or at night. This can disrupt sleep architecture, causing fast sleep followed by waking up and inability to fall back asleep.
40. Magnesium for Sleep
Take 300-400mg of magnesium biglycinate or magnesium threonate 30-60 minutes before sleep. These forms promote GABA release in the brain, reducing rumination and aiding sleep.
41. Apigenin for Sleep
Take 50mg of Apigenin (found in chamomile) 30 minutes before sleep. This acts to shut off the forebrain, reduce rumination and anxiety, helping people fall and stay asleep.
42. Theanine for Sleep
Take 100-200mg of Theanine before sleep. This increases GABA and activates chloride channels, which turn off neurons and lower their activity, aiding in sleep transition.
43. Adjust Bedtime for Early Waking
If you are tired in the evenings but push yourself to stay awake, then wake up at 2:30-3 AM unable to fall back asleep, try going to bed earlier. This helps align your melatonin pulse.
44. Maintain Bedtime After Poor Sleep
If you get a poor night’s sleep or stay up late, try to stay up to your normal bedtime rather than going to bed many hours earlier. Going to bed too early can be very disruptive to your circadian rhythm.
45. Supplement Vitamin D3 & K2
Consider supplementing Vitamin D3 and K2. D3 is essential for brain and body health (many are deficient); K2 regulates cardiovascular function and calcium.
46. Engage in NSDR/Meditation
Use an app like Waking Up for meditation programs, mindfulness trainings, yoga nidra sessions, and NSDR protocols. This helps learn meditations of different durations and restore cognitive/physical energy.
47. Artificial Bright Light Alternative
If outdoor sunlight is unavailable, use a bright light pad (e.g., 930 lux light pad) positioned above or in front of you. This stimulates alertness.
48. Skip Daytime Blue Blockers
Do not wear blue blockers early in the day, throughout the day, or anytime you want to be awake. Blue light is optimal for stimulating circadian rhythm neurons.
49. Nighttime Blue Blocker Use
If you use blue blockers, wear them only in the late evening and at night when headed towards sleep. This limits bright light impact on the eyes when preparing for sleep.
50. Dim Evening Lights
Instead of blue blockers, dim the lights and set them lower in the environment in the evening. This sets up the brain and body for sleep much better.
51. Screen Breaks & Distance Viewing
Step away from the computer from time to time and look far off into the distance (ideally longer than 20 feet). This alleviates headaches from prolonged screen viewing.
52. Yerba Mate/Guayusa for GLP-1
Drink Yerba Mate or Guayusa tea during the fasting period, and reuse the leaves. These teas increase GLP-1, which increases fat burning and provides alertness from caffeine/adrenaline.
53. Alpha GPC for Performance
On rare occasions, if needing help with motivation or an extreme push, ingest 300mg of Alpha GPC before training. This supports acetylcholine release, increasing physical and cognitive performance.
54. Tongkat Ali for Free Testosterone
If you have lower than desired levels of testosterone or too much sex hormone binding globulin, consider taking 400mg per day of Tongkat Ali. This can help increase levels of free testosterone.
55. Fadogia Agrestis for LH Boost
Consider taking Fadogia Agrestis. This increases levels of luteinizing hormone, which stimulates the release of estrogen or testosterone from the gonads.
56. Airplane Mode Before Sleep
Put your phone on airplane mode about an hour before going to sleep. This mitigates hazards associated with sleeping with the phone in the room.
5 Key Quotes
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.
Andrew Huberman
Getting sunlight in your eyes first thing in the morning is absolutely vital to mental and physical health.
Andrew Huberman
The time to wear blue blockers, if you do, is at night and in the evening when you're headed towards sleep.
Andrew Huberman
If you want to be alert, view bright lights and make those lights above you. They tend to, or in front of you.
Andrew Huberman
It's very hard to control the mind with the mind. Look to the body.
Andrew Huberman
19 Protocols
Morning Wake-Up Time & Temperature Minimum Tracking
Andrew Huberman- Upon waking, write down the exact time you woke up.
- Use this data to determine your average wake-up time.
- Calculate your temperature minimum, which is approximately two hours before your average wake-up time.
Morning Forward Ambulation & Optic Flow
Andrew Huberman- First thing after waking, engage in forward ambulation (take a walk).
- Perform this activity outdoors to maximize visual optic flow.
- Focus on the visual images passing by your eyes to reduce amygdala activation and lower anxiety.
Morning Natural Light Viewing
Andrew Huberman- Get outdoors first thing in the morning.
- View natural sunlight for 10-30 minutes (2 minutes minimum, 60 seconds on very bright days).
- Do not wear sunglasses during this time.
- If sunlight is not available, use a bright artificial light source (e.g., 930 lux light pad) positioned above or in front of you.
Morning Hydration
Andrew Huberman- After your morning walk, drink at least 16 to 32 ounces of water.
- Add approximately half a teaspoon of sea salt to the water for electrolytes (sodium, magnesium, potassium).
- Drink the water at room temperature to avoid cramping.
Caffeine Delay
Andrew Huberman- Delay your caffeine intake until 90 to 120 minutes after you wake up.
- Allow your natural cortisol levels to rise first.
- This prevents a late afternoon or early afternoon caffeine crash by optimizing the relationship between adenosine and wakefulness.
Morning Fasting for Focus
Andrew Huberman- Fast (or fat-fast) until approximately 11 AM or 12 PM (noon).
- During the fasting period, ingest only water, caffeine (e.g., yerba mate, guayusa tea), and athletic greens.
- Leverage the increased adrenaline and GLP-1 (from yerba mate/guayusa) for heightened focus and fat burning during work.
Optimizing Deep Work Session
Andrew Huberman- Arrange your screen or tablet at least at eye level, or ideally slightly higher.
- Maintain an upright body posture (sitting forward or standing) to support alertness.
- Set a timer for a 90-minute work bout.
- Use a program (e.g., Freedom) to block internet access and turn off your phone completely.
- Play low-level white noise in the background to enhance focus and dopamine release.
- Position this work bout approximately 4-6 hours after your temperature minimum for optimal cognitive performance.
Optimal Exercise Regimen
Andrew Huberman- Exercise at least five days per week for approximately 60 minutes (plus or minus 15 minutes).
- Alternate 10-12 week blocks with a 3:2 ratio of training types:
- Block 1: Three strength/hypertrophy workouts (80% not to failure, 20% to failure) and two endurance workouts (80% below 'burn' threshold, 20% above 'burn' threshold).
- Block 2: Three endurance workouts (80% below 'burn' threshold, 20% above 'burn' threshold) and two strength/hypertrophy workouts (80% not to failure, 20% to failure) for maintenance.
Pre-Workout Hydration & Focus
Andrew Huberman- Prior to fasted training, ingest water with electrolytes (e.g., half a teaspoon of sea salt, 99mg potassium tablet, or an electrolyte mix like LMNT).
- Optionally, consider 300 milligrams of Alpha-GPC to support acetylcholine release for enhanced physical and cognitive performance.
Midday Meal for Alertness
Andrew Huberman- Eat your first meal around noon (plus or minus an hour).
- Keep the total volume of food moderate to avoid lethargy.
- Emphasize protein and healthy fats.
- Keep carbohydrate intake low-ish or eliminate carbohydrates entirely if you haven't trained, to maintain alertness and avoid serotonin-induced sleepiness.
Hormone Optimization (Supplement-based)
Andrew Huberman- Consider supplementing with 400 milligrams per day of Tongat Ali to help increase levels of free testosterone.
- Consider using Fedogia Agrestis to increase luteinizing hormone, which stimulates the release of testosterone and estrogen from the gonads.
Post-Lunch Walk
Andrew Huberman- After finishing your midday meal, take a brief walk for 5 to 30 minutes.
- Perform this walk outdoors to accelerate metabolism, improve nutrient utilization, and provide additional light information to your circadian system.
Non-Sleep Deep Rest (NSDR) for Plasticity
Andrew Huberman- After lunch and your post-meal walk, engage in a brief 10-15 minute NSDR protocol.
- Utilize a hypnosis script (e.g., from Reverie.com) to enter a state of deep relaxation, enhance focus, and accelerate neuroplasticity.
- This allows for a focused and deliberate exit from the relaxed state, avoiding grogginess.
Afternoon/Evening Light Viewing
Andrew Huberman- As the sun begins to set (e.g., around 4 PM or 5 PM, depending on location and time of year), step outside.
- View natural light for 10 to 30 minutes, without sunglasses.
- This practice lowers the sensitivity of your retina in the late evening, buffering against the negative effects of bright artificial light on sleep and dopamine production later at night.
Dinner for Sleep
Andrew Huberman- For your evening meal, emphasize starchy carbohydrates (non-refined sugars) and some protein.
- This food composition increases serotonin in the brain, which is crucial for aiding the transition to sleep and promoting a sense of calm and relaxation.
Optimizing Falling & Staying Asleep
Andrew Huberman- Ensure your sleeping room is very dark.
- Keep the room cool or cold.
- Sleep under warm blankets, allowing you to cool off by exposing limbs if you get too warm during the night.
Sleep Aid Supplementation
Andrew Huberman- 30 to 60 minutes before sleep, consider taking a combination of:
- 300-400 milligrams of Magnesium Threonate or Magnesium Biglycinate (elemental magnesium).
- 50 milligrams of Apigenin.
- 100 to 200 milligrams of Theanine.
Preventing Middle of the Night Waking
Andrew Huberman- If waking due to an early melatonin pulse (from staying up late), try going to bed earlier or getting more bright light around 7-8 PM to delay the melatonin pulse.
- If waking due to anxiety, avoid fighting your mind directly. Instead, use NSDR protocols like yoga nidra or sleep hypnosis, or practice long exhale breathing to induce deep relaxation and return to sleep.
Weekend Sleep & Recovery
Andrew Huberman- On most days and nights, try to wake up at more or less the same time.
- If you have a poor night's sleep or stay up late, still try to get up at your regular wake-up time.
- Avoid going to bed significantly earlier the following night after staying up late, as this can disrupt your circadian rhythm.