本期节目探讨如何利用24小时节律来优化学习和创造力。节目强调了时间安排的重要性，并深入研究了禁食、用餐时间和特定营养素对思维状态的影响。此外，还探讨了其他可控的工具和生物因素，如光照、咖啡因摄入和运动，如何直接或间接地影响大脑功能。节目还解答了关于迷幻药、双耳节拍和可视化等科学的常见问题，旨在帮助听众更有效地利用一天中的不同时段，从而提升认知表现和创造力。

⏰ 每日作息与神经可塑性：强调早晨光照对调节生物钟的重要性，建议推迟咖啡因摄入，并保持水分充足，以提高警觉性，进行线性学习任务。早晨锻炼有助于激活“GO”网络，为一天的学习和工作打下基础。

🧠 “GO”与“NO-GO”系统：利用基底神经节和多巴胺系统来区分专注和创造力状态，建议在警觉时进行需要高度专注的任务，在疲劳时加入背景噪音。在清醒后3小时内，可以进行需要高度专注的学习任务。

🍽️ 饮食与认知：禁食、生酮饮食和控制食物量对提升认知有益，避免午餐后高认知负荷。午餐后进行低认知负荷的活动，并补充水分，进行非睡眠深度休息（NSDR）或小睡。同时，晚间营养摄入对于恢复糖原和维持激素平衡至关重要。

💡 创造力与工具：创造力是一个两部分现象，需要先进行专注学习，再进行发散思维。客观工具如可视化有助于提高效率，此外，节目还探讨了迷幻药、双耳节拍和冰浴等工具对大脑的影响。强调了个体差异的重要性，需要根据自身情况调整优化策略。

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!

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Timestamps

00:00:00 Introduction  

00:00:30 Sponsors: AG1 & LMNT  

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  

Disclaimer & Disclosures