Fast in the morning and evening, with an 8-hour eating window, to get maximum gains for health

9 Evidence-Based Tips for Better Sleep

Prepare your body and mind for a restful night's sleep with these evening activities:

• Exposure to evening sunlight
• Reduction of artificial light
• Temperature regulation for optimal sleep

# Sponsored Content

Thanks to Morning Brew for sponsoring this video :)

For a breakdown of the latest news everyday, sign up to Morning Brew for free today

# New Book Release

📖 Check out my new book Feel-Good Productivity here!

# Video Overview

Over the past few months, I've interviewed experts, listened to podcasts and consumed loads of papers and books to better understand the science behind effective sleep. I've collated all the information into this video which breaks down the 9 evidence-based things that I've built into my routine to help improve my sleep and ensure that I feel well-rested throughout the day. Enjoy x

# Useful Links

• Full episode with Dr Russel Foster
• @hubermanlab Podcast
• Start or grow a YouTube channel
• Free Weekly Productivity Insights

# My Other Socials

• 🎙 My podcast Deep Dive
• 🌍 My website / blog
• 🐦 Twitter
• 📸 Instagram
• 📱 TikTok
• 👨‍💻 Linkedin
• 🎥 Facebook

# About Me

If we haven't yet met before - Hey 👋 I'm Ali, a doctor-turned-entrepreneur and I've somehow become the world's most followed productivity expert. Through my videos here on this channel, my podcast Deep Dive and writing, I share evidence-based strategies and tools to help you be more productive and build a life you love.

PS: Some of the links in this description are affiliate links that I get a kickback from 😜

# Timestamps

• 0:00 Intro
• 0:14 Get Your Hours In
• 0:56 Build a Sleep Rhythm
• 2:37 Start with Sunlight
• 5:12 Morning Exercise
• 7:28 Caffeine Control
• 9:06 Catch the Evening Sun
• 9:43 Set Dark Mode
• 11:14 Expect the Spike
• 11:30 Keep your Cool

9 Evidence-Based Sleep Tips

Start your day with a burst of natural light to regulate your circadian rhythm and boost alertness:

• Helps set your internal clock
• Improves mood and energy levels
• Promotes better sleep at night

📖 Check out my new book Feel-Good Productivity here!

Over the past few months, I've interviewed experts, listened to podcasts, and consumed loads of papers and books to better understand the science behind effective sleep. I've collated all the information into this video which breaks down the 9 evidence-based things that I've built into my routine to help improve my sleep and ensure that I feel well-rested throughout the day. Enjoy x

# Useful Links

• Full episode with Dr Russel Foster
• @hubermanlab Podcast
• Start or grow a YouTube channel
• Free Weekly Productivity Insights

# My Other Socials

• 🎙 My podcast Deep Dive
• 🌍 My website / blog
• 🐦 Twitter
• 📸 Instagram
• 📱 TikTok
• 👨‍💻 LinkedIn
• 🎥 Facebook

# Who Am I?

Hey 👋 I'm Ali, a doctor-turned-entrepreneur and I've somehow become the world's most followed productivity expert. Through my videos here on this channel, my podcast Deep Dive and writing, I share evidence-based strategies and tools to help you be more productive and build a life you love.

PS: Some of the links in this description are affiliate links that I get a kickback from 😜

# Timestamps

• 0:00 Intro
• 0:14 Get Your Hours In
• 0:56 Build a Sleep Rhythm
• 2:37 Start with Sunlight
• 5:12 Morning Exercise
• 7:28 Caffeine Control
• 9:06 Catch the Evening Sun
• 9:43 Set Dark Mode
• 11:14 Expect the Spike
• 11:30 Keep your Cool

• Thanks to Morning Brew for sponsoring this video :)*

Sign up to Morning Brew for free today for a daily breakdown of the latest news!

Optimize Your Caffeine Consumption for Better Sleep

• Delays caffeine intake after waking
• Sets a caffeine cutoff time
• Helps prevent sleep disruption

Thanks to Morning Brew for sponsoring this video :)

Sign up for Morning Brew's free daily newsletter

# New Book: Feel-Good Productivity

Check out my new book Feel-Good Productivity here!

# Video Overview

Over the past few months, I've interviewed experts, listened to podcasts, and consumed loads of papers and books to better understand the science behind effective sleep. This video breaks down 9 evidence-based practices I've built into my routine to improve sleep and feel well-rested throughout the day.

# Useful Links

• Full episode with Dr. Russel Foster
• @hubermanlab Podcast
• Grow your YouTube channel
• Free Weekly Productivity Insights

# My Other Socials

• Deep Dive Podcast
• Website/Blog
• Twitter
• Instagram
• TikTok
• LinkedIn
• Facebook

# About Me

Hey 👋 I'm Ali, a doctor-turned-entrepreneur and the world's most followed productivity expert. Through my YouTube videos, Deep Dive podcast, and writing, I share evidence-based strategies and tools to help you be more productive and build a life you love.

• Note: Some links in this description are affiliate links.*

# Timestamps

• 0:00 Intro
• 0:14 Get Your Hours In
• 0:56 Build a Sleep Rhythm
• 2:37 Start with Sunlight
• 5:12 Morning Exercise
• 7:28 Caffeine Control
• 9:06 Catch the Evening Sun
• 9:43 Set Dark Mode
• 11:14 Expect the Spike
• 11:30 Keep your Cool

Active Recall: An Effective Study Technique

This routine guides you through an effective study session using the active recall technique. It involves reading material, taking a break, actively recalling information, and reviewing to reinforce learning.

# Benefits:

• Improved information retention
• Enhanced learning efficiency
• Better long-term memory formation

# About the Experts

Dr. Cal Newport (@CalNewportMedia) is a professor of computer science at Georgetown University and bestselling author of numerous books on focus and productivity.

Dr. Andrew Huberman is a tenured professor of neurobiology and ophthalmology at Stanford University School of Medicine and host of the Huberman Lab podcast.

# Watch and Learn More

• Full Episode
• Show Notes

# Timestamps

• 00:00 Introduction to Learning Techniques
• 01:27 Discovering the Power of Active Recall
• 02:47 The Journey to Academic Excellence
• 05:02 Mastering Material with Active Recall
• 05:57 Applying Active Recall in Neuroanatomy
• 06:37 Closing Remarks and Invitation to Watch Full Episode

# Connect with Huberman Lab

• Instagram
• Threads
• Twitter
• Facebook
• TikTok
• LinkedIn
• Website
• Newsletter
• Apple Podcasts
• Spotify

# Disclaimer

The Huberman Lab podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.

HubermanLab #CalNewport #Studying

Mental Health Foundations: Understanding the Self & Improving Well-Being

Wind down your day with practices to process your experiences, cultivate gratitude, and set intentions for continued growth. Benefits include:

• Increased self-awareness and emotional regulation
• Enhanced sense of perspective and appreciation
• Clarity on areas for personal development

This is episode 1 of a 4-part special series on mental health with psychiatrist Dr. Paul Conti, M.D., who trained at Stanford School of Medicine and completed his residency at Harvard Medical School before founding his clinical practice, the Pacific Premiere Group.

Dr. Conti defines mental health in actionable terms and describes the foundational elements of the self, including the structure and function of the unconscious and conscious mind, which give rise to all our thoughts, behaviors and emotions. He also explains how to explore and address the root causes of anxiety, low confidence, negative internal narratives, over-thinking and how our unconscious defense mechanisms operate.

This episode provides a foundational roadmap to assess your sense of self and mental health. It offers tools to reshape negative emotions, thought patterns and behaviors — either through self-exploration or with a licensed professional. The subsequent three episodes in this special series explore additional tools to further understand and improve your mental health.

Use Ask Huberman Lab for a summary, clips, and insights: https://ai.hubermanlab.com/s/9jvLHEkQ

Sponsors:

• AG1: https://drinkag1.com/huberman
• BetterHelp: https://betterhelp.com/huberman
• Waking Up: https://wakingup.com/huberman
• Momentous: https://livemomentous.com/huberman

Huberman Lab Social & Website:

• Instagram: https://www.instagram.com/hubermanlab
• Threads: https://www.threads.net/@hubermanlab
• Twitter: https://twitter.com/hubermanlab
• Facebook: https://www.facebook.com/hubermanlab
• TikTok: https://www.tiktok.com/@hubermanlab
• LinkedIn: https://www.linkedin.com/in/andrew-huberman
• Website: https://www.hubermanlab.com
• Newsletter: https://www.hubermanlab.com/newsletter

Dr. Paul Conti:

• Website: https://drpaulconti.com
• Pacific Premier Group: https://pacificpremiergroup.com
• Book: Trauma: The Invisible Epidemic: How Trauma Works and How We Can Heal From It: https://amzn.to/41gxm1L
• LinkedIn: https://www.linkedin.com/in/dr-paul-m-conti-845074216

Resources:

• Dr. Paul Conti: Therapy, Treating Trauma & Other Life Challenges (Huberman Lab episode): https://hubermanlab.com/dr-paul-conti-therapy-treating-trauma-and-other-life-challenges
• The Iceberg Model: https://bit.ly/3Pr13sC
• Pillars of Mental Health: https://bit.ly/3r11yjM

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

Disclaimer: https://hubermanlab.com/disclaimer

Start your day with practices to enhance self-awareness, tap into your generative drive, and cultivate a healthy mindset. Benefits include:

• Increased clarity and focus
• Greater sense of purpose and motivation
• Enhanced ability to direct your thoughts and actions

This is episode 1 of a 4-part special series on mental health with psychiatrist Dr. Paul Conti, M.D., who trained at Stanford School of Medicine and completed his residency at Harvard Medical School before founding his clinical practice, the Pacific Premiere Group. Dr. Conti defines mental health in actionable terms and describes the foundational elements of the self, including the structure and function of the unconscious and conscious mind, which give rise to all our thoughts, behaviors and emotions. He also explains how to explore and address the root causes of anxiety, low confidence, negative internal narratives, over-thinking and how our unconscious defense mechanisms operate. This episode provides a foundational roadmap to assess your sense of self and mental health. It offers tools to reshape negative emotions, thought patterns and behaviors — either through self-exploration or with a licensed professional. The subsequent three episodes in this special series explore additional tools to further understand and improve your mental health.

Working Memory, Focus & Dopamine: Tools to Enhance Attention & Productivity

This routine combines various techniques to boost your working memory and focus throughout the day. Start your morning with non-sleep deep rest to increase dopamine levels, follow it up with a cold shower for an added catecholamine boost, and supplement with L-Tyrosine or Mucuna Pruriens if needed.

Working Memory: Enhance Focus, Productivity & Attention

This routine provides exercises to actively train and improve your working memory capacity. Incorporate these protocols into your day to challenge and expand your ability to hold and process information in the short-term.

In this episode, I discuss working memory, which is critical for learning and productivity, strategy setting, goal seeking, and navigating new environments. I explain the key role of dopamine and the biological mechanisms underlying working memory and how working memory differs from both short- and long-term memory.

I also describe science-supported tools to enhance working memory and attention—including zero- or low-cost behavioral, supplemental and pharmacologic approaches. I include how to assess your working memory and how to use memory tasks to determine your baseline dopamine levels in certain brain circuits.

This episode provides listeners with highly actionable tools to assess and improve their attention to specific tasks and task-switching capacity and to enhance their overall productivity.

Embrace the spirit of punk rock and lean into the things that challenge you. This routine is designed to help you cultivate a growth mindset and push beyond your comfort zone, as discussed in the podcast.

Join Jocko Underground: https://www.jockounderground.com/subscribe

Join the conversation on Twitter/Instagram: @jockowillink @hubermanlab @echocharles

Andrew Huberman, Ph.D., is a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. He has made numerous significant contributions to the fields of brain development, brain function and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills and cognitive functioning.

More at hubermanlab.com

Start your day with self-reflection

Start your day by taking time to reflect on your sense of self and what moves you in a positive direction. This routine is designed to help you explore the space between stimulus and response, as recommended by Dr. Huberman.

Join:

• Jocko Underground
• Twitter/Instagram: @jockowillink @hubermanlab @echocharles

About Dr. Andrew Huberman: Andrew Huberman, Ph.D., is a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. He has made numerous significant contributions to the fields of brain development, brain function and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills and cognitive functioning.

More at hubermanlab.com

Start your day with this energizing routine designed to promote alertness, focus, and productivity. By leveraging sunlight exposure, physical activity, and strategic nutrition, you'll prime your body and mind for optimal performance throughout the day. 🌞🚶‍♂️☕

In this episode, Dr. Huberman discusses science-supported tools for enhancing focus, learning, creativity, sleep, physical strength and endurance, and brain and body health. He explains each protocol in detail, the rationale behind it, and how the protocol can be adjusted depending on individual needs. He sets 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.

This routine is designed to help you establish a daily practice of deep, focused work. It incorporates techniques from Cal Newport's books, such as 'Deep Work' and 'Slow Productivity,' to help you optimize your productivity and avoid distractions. The routine includes protocols for managing your workload, scheduling focused work sessions, and establishing healthy boundaries between work and personal life.

In this episode, my guest is Dr. Cal Newport, Ph.D., a professor of computer science at Georgetown University and bestselling author of numerous books on focus and productivity and how to access the deepest possible layers of your cognitive abilities in order to do quality work and lead a more balanced life. We discuss how to avoid digital distraction, specific systems to best arrange and update your schedule, and how to curate your work and home environment. We discuss how to engage with smartphones and technology, the significant productivity cost of task-switching, and how to avoid and overcome burnout. This episode provides specific protocols for enhancing focus and productivity, time management, task prioritization, and improving work-life balance that ought to be useful for anyone, young or old, regardless of profession.

A routine to help you develop a growth mindset and effectively incorporate feedback into your personal and professional growth. This routine includes practices for seeking advice, taking criticism constructively, and using feedback as a learning opportunity.

Dr. Adam Grant and Dr. Andrew Huberman discuss the importance of constructive feedback, diving into the psychological and practical nuances of receiving, processing, and acting on feedback in order to perform better and grow.

Dr. Adam Grant is a professor of organizational psychology at The Wharton School of the University of Pennsylvania, an expert in the science and practical steps for increasing motivation, maximizing and reaching our potential, and understanding how individuals and groups can best flourish. Dr. Andrew Huberman is a tenured professor of neurobiology and ophthalmology at Stanford University School of Medicine and host of the Huberman Lab podcast.

Using Light to Improve Health

This protocol involves viewing a flickering light source at a specific frequency (40Hz) that has been shown to induce gamma brain wave patterns. Gamma brainwaves help clear amyloid plaques and reduce neurodegeneration. This can enhance cognitive function, memory, and focus.

The mechanisms by which different wavelengths of light impact the cells, tissues and organs are described, and how specifically timed light exposure of specific wavelengths can be used to improve sleep, enhance alertness, modulate hormone levels, and improve mood. Ultraviolet and infrared phototherapies are explained for relieving pain, increasing testosterone and estrogen levels, improving skin health, appearance and wound healing. How red light can offset age-related vision loss and provide neuroprotection is also covered.

This routine involves getting exposure to UVB light from sunlight or an artificial UVB source for 20-30 minutes. UVB exposure has been shown to increase testosterone, estrogen, and sexual passion, as well as reduce pain perception by increasing endorphin release. Aim to get this light exposure 2-3 times per week.

I describe the mechanisms by which different wavelengths of light impact the cells, tissues and organs of the human body, and how specifically timed light exposure of specific wavelengths can be used to improve sleep, enhance alertness, modulate hormone levels, and improve mood. I also explain the use of ultraviolet and infrared phototherapies to relieve pain, increase testosterone and estrogen levels; improve skin health, appearance and wound healing; and how red light can be used to offset age-related vision loss and provide neuroprotection. Throughout the episode, I describe the mechanisms of light-based therapies and actionable tools that people can use to positively impact mental and physical health.

Using Light to Improve Health

This routine involves using a red light panel or source in the morning to improve vision and neuronal function. The specific wavelengths of 670nm and 790nm have been shown to reduce reactive oxygen species and increase ATP in photoreceptor cells, leading to better visual acuity. Do this routine within 3 hours of waking up. The episode describes the mechanisms by which different wavelengths of light impact the cells, tissues and organs of the human body, and how specifically timed light exposure of specific wavelengths can be used to improve sleep, enhance alertness, modulate hormone levels, and improve mood. It also explains the use of ultraviolet and infrared phototherapies to relieve pain, increase testosterone and estrogen levels, improve skin health, appearance and wound healing, and how red light can be used to offset age-related vision loss and provide neuroprotection.

The morning routine I have adopted for the last six months from over eight years of testing, and the bulk of it has primarily been taken from Andrew Hubermans work.

Use sauna to reduce mortality by cardiovascular events, stroke, and all-cause mortality

The sauna protocol that dramatically boosts the amount of growth hormone released

Sleep habits to help achieve your goals from one of the world-leading experts on the science and application of methods to increase strength, hypertrophy, and endurance performance.

Using ice baths and cold to enhance recovery and performance

Using Deliberate Cold Exposure to Boost Brown Fat Thermogenesis

Use deliberate cold and heat exposure to support circadian rhythm for optimal wake and sleep cycles

Protocols from Huberman Lab episode #66 on deliberate use of cold and episode # 69

Use fasting, caffeine, and cold exposure to boost your cognitive function and mental clarity

Use Sauna for Improved Mood, Stress Response & General Health

Use science-backed tools for enhancing focus, learning, creativity, sleep, physical strength and endurance, and brain and body health.