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.

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

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

Start your day with this energizing morning routine to set yourself up for success. It includes practices to measure vital signs, expose yourself to simulated sunlight, take supplements, and undergo HRV therapy to regulate your nervous system.

My sleep performance ranks in the 99.4th percentile of WHOOP (health tracker) users.

From the moment I set foot inside my house to when I tuck into bed, my evening routine is built around getting optimal sleep. The difference between hope and despair is a good night's sleep.

Wind Down Evening Routine for Optimal Sleep

Wind down and prepare for a restful night's sleep with this comprehensive evening routine. It includes practices like oral care, skincare, supplements, and therapies to optimize your sleep quality.

My sleep performance ranks in the 99.4th percentile of WHOOP (health tracker) users.

From the moment I set foot inside my house to when I tuck into bed, my evening routine is built around getting optimal sleep. The difference between hope and despair is a good night's sleep.

# Blueprint Protocol

• Blueprint Protocol Website
• Blueprint Olive Oil

# What is Blueprint?

I've invested millions of dollars building the world's leading anti-aging protocol, becoming the most measured human in history. Blueprint is an algorithm, built by science, that takes better care of me than I can myself. And it's available to you for free. Check out the Blueprint website for recipes, exercise, and other protocols. Become the next evolution of human.

# Watch Next

• Why I'm Investing Millions to Be 18 Again
• My Morning Routine
• My Anti-Aging Routine Broke a World Record...

# Links

• Instagram
• TikTok
• Twitter

# Products

• Bruxism Device
• Nurosym / Parasym Device (10% discount)
• Pulsetto (10% discount)

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

Push hypertrophy training to prevent age-related strength loss and build a stable foundation to use the body well into the future

Use the backpod to keep your spine and ribs pain free

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

Combining Cal Newport Deep Work Protocols with Lex Fridman's Intentional Planning and Reflection Protocols to Live an Intentional Day

Insights about caffeine from Professor Matt Walker to adopt into your daily routine to improve deep sleep, wake up feeling refreshed, reduce cravings and promote lasting brain and body wellness.

Use Sauna for Improved Mood, Stress Response & General Health

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.

James Nestor believes we're all breathing wrong. Here he breaks down ways to transform your breathing, from increasing your lung capacity to stopping breathing through your mouth.

Learn to improve deep sleep, wake up feeling refreshed, reduce cravings, and promote lasting brain and body wellness by manipulating body temperature and darkness

Preparation of the supplement packs for the week ahead

Protect hair from heat damage

Use Nuchido TIME+ to reduce biological age by an average of 1.26 years after 28 days of supplementation.

Using Deliberate Cold Exposure to Boost Brown Fat Thermogenesis

Push strength training to prevent age related strength loss and build a stable foundation to use the body well into the future

Pull strength training to prevent age-related strength loss and build a stable foundation to use the body well into the future

Pull hypertrophy training to prevent age-related strength loss and build a stable foundation to use the body well into the future

Legs stability training to prevent age-related strength loss and build a stable foundation to use the body well into the future

Legs hypertrophy training to prevent age-related strength loss and build a stable foundation to use the body well into the future

Combine Zone 2 and Zone 5 (low and high intensity aerobic) training to boost gains, and skip doing a separate Zone 5 session each week!

Zone 5 (high-intensity aerobic) training 1 x per week to build aerobic capacity

Zone 2 (low-intensity aerobic) training is scheduled for 4 x per week. It is designed to stack an activity like podcast listening to get longevity and learning benefits in the same session.

Adopt the approach that Lex uses to fit everything that he finds meaningful into his day

Use Rhonda Patrick's stack of Training, Sauna, Hydration, and Cold to improve your bio-markers for aging and health. Sauna lowers the risk of dementia, heart disease, stroke, depression, and all-cause mortality.

Take Longevity Supplements That Actually Work

Lifestyle habits from Matt Walker to adopt into your daily routine to improve deep sleep, wake up feeling refreshed, reduce cravings, and promote lasting brain and body wellness.

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