本期节目讨论了多种科学支持的工具，旨在提升专注力、学习能力、创造力、睡眠质量、体能以及大脑和身体健康。节目详细解释了每项工具背后的原理，并提供了如何根据个人需求调整这些方案的方法。这些工具被置于一个24小时的时间框架内，以便展示如何将它们融入日常生活中。节目中涵盖了从记录每日醒来时间和体温，到利用自然光、正确补水、延迟摄入咖啡因、禁食、优化深度工作、合理运动、调整饮食、管理激素水平、重置身心、以及优化睡眠等多个方面，为听众提供了一个全面的日常优化指南。

☀️ 记录每日醒来时间和最低体温：有助于了解个人的生理节律，为后续的日常优化提供基准。

🚶‍♀️ 每日进行户外活动：通过自我产生的运动，促进身体循环和清醒状态。

🌅 每天早晨暴露在自然光下10-30分钟：有助于调节生物钟，提高警觉性。如果无法接触阳光，可使用蓝光设备替代。

💧 正确补水：维持身体机能正常运作，特别是在禁食期间和运动后。注意区分哪些食物会真正打破禁食状态。

😴 优化睡眠：通过暴露在下午/傍晚的光线下、晚餐摄入促进血清素的食物，以及使用辅助工具和补充剂来优化入睡和保持睡眠状态，同时注意避免半夜醒来。

In this episode, I discuss science-supported tools for enhancing focus, learning, creativity, sleep, physical strength and endurance and brain and body health. I explain each protocol in detail, the rationale behind it, and how the protocol can be adjusted depending on individual needs. I set these tools in the context of a 24-hour day as a way of framing how one might incorporate these tools and protocols into their own daily routine.

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

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

00:00:00 Introduction: Protocols for sleep, mood, focus, exercise creativity  

00:04:23 Sponsors: AG1, LMNT & Waking Up

00:08:50 Protocol 1: Record Your Daily Waking Time & Temperature Minimum  

00:12:07 Protocol 2: Self-Generate Forward Motion (Outdoors)  

00:17:00 Protocol 3: View Natural Light For 10-30min Every Morning  

00:22:43 What To Do If You Can’t View The Sun: Blue Light  

00:26:50 Protocol 4: Hydrate Correctly  

00:28:00 Protocol 5: Delay Caffeine 90-120m After Waking  

00:30:48 Protocol 6: Fast (or Fat-Fast) Until Noon  

00:32:30 What Actually Breaks A Fast & What Doesn’t?  

00:34:30 Fat Loss & Glucagon-Like Peptide 1 (GLP1), Yerba Mate, Guayusa Tea  

00:37:30 Protocol 7: Optimize Deep Work: Visual Elevation, Ultradian Cycles, White Noise  

00:48:30 Optimal Time of Day To Do Hard Mental Work  

00:52:07 Protocol 8: Optimal Exercise; 3:2 Ratio  

01:03:54 Tools for Training & Mental Focus: Fasting, Salt, Stimulants, Alpha-GPC  

01:10:00 Protocol 9: Eat For Brain Function & Mood  

01:17:39 Protocol 10: Get Your Testosterone & Estrogen In An Ideal Range  

01:24:00 Protocol 11: Reset the Mind & Body, Enhance Neuroplasticity, Reveri.com  

01:31:15 Protocol 12: Hydrate Correctly, Nap Rules  

01:33:29 Protocol 13: View Late Afternoon/Evening Light To Support Sleep & Dopamine  

01:39:00 Protocol 14: Eat Dinner That Promotes Serotonin, Calm Sleep  

01:44:27 Protocol 15: Optimize Falling & Staying Asleep; Tools & Supplements That Work  

01:55:00 Protocol 16: Preventing Middle of the Night Waking  

01:59:10 Protocol 17: Weekends, Recovering From A Poor Nights Sleep  

02:05:20 Neural Network, Supplement Sources, Sponsors  

Disclaimer & Disclosures