• Prevent late or early afternoon crash in energy from caffeine
• Avoid having to have more caffeine later on to avoid crash
• Move into sleep more effectively

Fast for increased focus

Self-Generate Forward Motion/Ambulation Outdoors: Visual and Auditory Flow has a powerful effect on the nervous system, see 1, 2

2min at a minimum. Stimulate neurons that set in motion biological cascades.

Light therapy box is costly. Try 930 Lux [Drawing Pad] (https://miro.com/app/board/uXjVO2x4N-k=/?moveToWidget=3458764530545926880&cot=14)

• 16-32 Oz (0.5 to 1.0 Litre)
• Room temperature
• Add 1/2 tsp salt

Fat Loss and Glucagon-Like Peptide 1 (GLP1), Yerba Mate, Guayusa Tea

90 minutes is about what the brain can handle for a high-focus bout of work

Drink LMNT

Training Fasted: UC San Diego Satchin Panda

Eating vegetables is good for you

Meat and nuts support alertness. Ingesting foods high in fatty acids (OMEGA) important for mood/depression

If you eat a large volume of food then this impacts how alert and full of energy you are. Eat to ~80 full to create alert, calm, focused states

If exercise previously, will have some starches. Keep total amount of carbohydrate low, because starches cause releases of serotonin in the brain and contribute to a state of sleepiness (note 25% of people do a gene that protects against sleepiness)

1. Accelerate Metabolism (nutrient utilisation) 2. Generate Optic Flow (via forward momentum) 3. Gives brain more information about light and time of day

Athletic greens early in the day, as part of fast AG1

See episode on testosterone and oestrogen optimisation: 400 milligrams per day of Tongkat Ali, a form of ginseng, can help increase free testosterone levels. Examine

Fadogia Aagrestis has been shown, albeit in a limited number of studies, to increase levels of luteinizing hormone and, thereby, levels of testosterone and estrogen in ways that some people find beneficial Examine

Butter has cholesterol, which is a precursor to the sex steroid hormones, and men and women need testosterone and estrogen in order to feel good and to be able to think. Eat a small amount of butter to ensure I get sufficient cholesterol. It also has various small fatty acids that are beneficial

Reminder to drink water to help optimise for brain and body health

Try a 10 or 1 minute hypnosis 1. App Reveri.com 2. article

20m naps are fine. Naps should be shorter than 90m. See Matt Walker's book on "Why we Sleep" There are essentially two varieties of people: people for whom napping interferes with falling asleep later that night and staying asleep and people for whom the nap does not interfere

Do another deep 90 minute work bout. If you combine with morning caffeine delay you should avoid afternoon drop in energy

Do another deep 90 minute work bout. If you combine with morning caffeine delay you should avoid afternoon drop in energy

Go outside between 4-5pm as the sun starts to go down/arc:

• This lowers sensitivity of retina in the late evening
• Can act as a buffer against bright light viewed after 10:00PM) disrupting melatonin

Some protein, maybe some chicken, fish or something like that, maybe some eggs and vegetables. I enjoy those foods.

Eating starchy carbs, which are different to refined sugars, for more on this see episode, and the Youtube talk by Dr Robert Lustig, who's a paediatric endocrinologist at UCSF, UC San Francisco

Ensure you get sufficient Selenium (via brazil nuts) and Iodine (from salt or seaweed). See the episode on Thyroid function Huberman Lab

David Berson's lab at Brown University, one of the foremost circadian biology laboratories, as well as Samer Hattar's laboratory at the National Institute of Mental Health that viewing bright light, or even not so bright light, between these hours of 11:00 or 10:00 PM and 4:00 AM can disrupt learning and memory, can disrupt the immune system and can disrupt mood in very long-lasting ways

transition to sleep

Keeping the room very dark is beneficial. Some people have thin eyelids and it doesn't take much light to wake up the brain and body. So keeping a room very dark using light blocking curtains.

One of the more important movements that you do in the middle of the night is put your hand out or your foot out or you take your face out from under the covers as a means to cool yourself, and you do this while you are asleep. If you are in a cool room, you can put yourself under the blankets to stay warm, and then if you want to cool off, you can simply remove a limb or you can toss the covers off entirely. If you are in a room that's too warm, it's very hard to cool off. I did an episode on the role of cooling in something called "heat dumping" YouTube

Things like yoga nidra, even the sleep hypnosis done in the middle of the night if you wake up and want to fall back asleep oftentimes will help you fall back asleep immediately. And if they don't, they will at least put your brain and body into a state of deep relaxation that more closely mimics the sleep state that you ought to be in than the awake, ruminating, stressing about the fact that you're not sleeping state. S

If need light to go to the bathroom, try and keep light off or dim. Turn lights off as soon as possible and get back into bed

If want to go to bed at 8:30-9:00 but pushing self to stay awake/studying, chances are that your melatonin pulse occurs early (at 8-9PM) and at 2-3am your melatonin is no longer present and waking up occurs. Go to bed earlier, or view bright light to stay awake and push melatonin back