Optimize Your Brain with Science-based Tools | Episode 8

In this episode, I describe how to access focused learning bouts, creative states, and the underlying neural circuitry involved. I frame this in the context of our daily 24-hour cycle in order to make it practical, clear and precise about timing. I review the role of fasting, meal timing and specific types of nutrients for promoting certain states of mind. I also review various other tools and biological factors that directly or indirectly gate brain function and that we can control. I answer commonly asked questions about the science of psychedelics, binaural beats, and visualization. Thank you for your interest in science! Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman InsideTracker: https://insidetracker.com/huberman Thesis: https://takethesis.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman For the full show notes, visit hubermanlab.com Timestamps (00:00:00) Introduction (00:04:53) The Daily (Learning) Routine (00:07:13) Plasticity Is NOT the Goal (00:09:26) No Obligation To Change (00:09:59) Practical Plasticity Language (00:13:37) Pillars of Neuroplasticity (00:15:16) My Daily Routine: Chronotype Management (00:17:20) Plasticity of the Wake-Sleep Circuit: Morning Light (00:19:09) Delay Caffeine! (00:21:19) Light, Black Coffee, Hydrate (00:22:57) High Alertness, Linear Tasks/Learning (00:25:12) Background Music/Noise: Yay or Nay? (00:26:52) “GO” versus “NO-GO”: The Basal Ganglia & Dopamine (00:28:37) Leveraging GO, NO-GO (00:30:08) Non-Specific Action (00:32:06) Clear, Calm, Focused: The GO, NO-GO Sweet Spot (00:33:48) When Very Alert, Work In Silence; When Tired, Include Background Noise (00:35:28) Temperaments Vary: And So Should This (00:36:01) The 3 Hour-Long Post Waking Block (00:36:20) Early Morning Exercise and GO Networks (00:38:05) Fasting, Ketogenic Diets, & Food Volume (00:39:41) Sodium/Electrolytes (00:40:57) Avoiding Hot Lunch, Food Pre-Occupation (00:42:01) Post Lunch Low/No Cognitive Load (00:42:56) Hydration, NSDR, Nap (00:44:54) Creativity Work (00:46:26) Creativity Is A Two-Part Phenomenon (00:51:15) Psychedelics (00:58:20) Afternoon Light As Insurance (01:00:26) Evening Nutrition (01:01:21) Repacking Glycogen: Hormonal Factors (01:04:11) Pre-Sleep Anxiety: Normal and Easy To Solve (01:07:08) The Power of Objective Tools (01:08:14) Visualization (01:11:34) Mini-Synthesis (01:13:31) Resetting Your Clock (01:15:55) Don’t Trust the Mind Now (01:16:59) Two, (Maybe 3) Optimization Bouts Per Day (01:18:33) Organizational Logic (01:20:22) Wim Hof Breathing, Binaural Beats, Ice Baths, Etc. (01:24:42) Variation Among People, and Dogs (01:25:49) Accurate Versus Exhaustive (01:27:57) Familiar and New Ways To Support Title Card Photo Credit: Mike Blabac Disclaimer