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!

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Links I mention:
Spike Jonze/Kenzo Perfume: https://www.youtube.com/watch?v=NoMqvniiEkk
Dr. Charles Czeisler, MD, PhD: https://en.wikipedia.org/wiki/Charles_Czeisler
Reveri Health (Free) Research Supported Hypnosis: https://reverihealth.com/
The NSDR I do every day (30 min): https://www.youtube.com/watch?v=iEw5BkK9K9A&t=15s

Timestamps below.
00:00 Introduction
04:53 The Daily (Learning) Routine
07:13 Plasticity Is NOT the Goal
09:26 No Obligation To Change
09:59 Practical Plasticity Language
13:37 Pillars of Neuroplasticity
15:16 My Daily Routine: Chronotype Management
17:20 Plasticity of the Wake-Sleep Circuit: Morning Light
19:09 Delay Caffeine!
21:19 Light, Black Coffee, Hydrate
22:57 High Alertness, Linear Tasks/Learning
25:12 Background Music/Noise: Yay or Nay?
26:52 “GO” versus “NO-GO”: The Basal Ganglia & Dopamine
28:37 Leveraging GO, NO-GO
30:08 Non-Specific Action
32:06 Clear, Calm, Focused: The GO, NO-GO Sweet Spot
33:48 When Very Alert, Work In Silence; When Tired, Include Background Noise
35:28 Temperaments Vary: And So Should This
36:01 The 3 Hour-Long Post Waking Block
36:20 Early Morning Exercise and GO Networks
38:05 Fasting, Ketogenic Diets, & Food Volume
39:41 Sodium/Electrolytes
40:57 Avoiding Hot Lunch, Food Pre-Occupation
42:01 Post Lunch Low/No Cognitive Load
42:56 Hydration, NSDR, Nap
44:54 Creativity Work
46:26 Creativity Is A Two-Part Phenomenon
51:15 Psychedelics
58:20 Afternoon Light As Insurance
1:00:26 Evening Nutrition
1:01:21 Repacking Glycogen: Hormonal Factors
1:04:11 Pre-Sleep Anxiety: Normal and Easy To Solve
1:07:08 The Power of Objective Tools
1:08:14 Visualization
1:11:34 Mini-Synthesis
1:13:31 Resetting Your Clock
1:15:55 Don’t Trust the Mind Now
1:16:59 Two, (Maybe 3) Optimization Bouts Per Day
1:18:33 Organizational Logic
1:20:22 Wim Hof Breathing, Binaural Beats, Ice Baths, Etc.
1:24:42 Variation Among People, and Dogs
1:25:49 Accurate Versus Exhaustive
1:27:57 Familiar and New Ways To Support

Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

Title Card Photo Credit: Mike Blabac https://www.blabacphoto.com