Episode shownotes
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!
For the full show notes, visit hubermanlab.com.
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Timestamps
(00:00:00) Introduction
(00:00:30) Sponsors: AG1, LMNT
(00:04:53) The Daily (Learning) Routine
(00:07:13) Plasticity Is NOT the Goal
(00:09:26) No Obligation To Change
(00:09:59) Practical Plasticity Language
(00:13:37) Pillars of Neuroplasticity
(00:15:16) My Daily Routine: Chronotype Management
(00:17:20) Plasticity of the Wake-Sleep Circuit: Morning Light
(00:19:09) Delay Caffeine!
(00:21:19) Light, Black Coffee, Hydrate
(00:22:57) High Alertness, Linear Tasks/Learning
(00:25:12) Background Music/Noise: Yay or Nay?
(00:26:52) “GO” versus “NO-GO”: The Basal Ganglia & Dopamine
(00:28:37) Leveraging GO, NO-GO
(00:30:08) Non-Specific Action
(00:32:06) Clear, Calm, Focused: The GO, NO-GO Sweet Spot
(00:33:48) When Very Alert, Work In Silence; When Tired, Include Background Noise
(00:35:28) Temperaments Vary: And So Should This
(00:36:01) The 3 Hour-Long Post Waking Block
(00:36:20) Early Morning Exercise and GO Networks
(00:38:05) Fasting, Ketogenic Diets, & Food Volume
(00:39:41) Sodium/Electrolytes
(00:40:57) Avoiding Hot Lunch, Food Pre-Occupation
(00:42:01) Post Lunch Low/No Cognitive Load
(00:42:56) Hydration, NSDR, Nap
(00:44:54) Creativity Work
(00:46:26) Creativity Is A Two-Part Phenomenon
(00:51:15) Psychedelics
(00:58:20) Afternoon Light As Insurance
(01:00:26) Evening Nutrition
(01:01:21) Repacking Glycogen: Hormonal Factors
(01:04:11) Pre-Sleep Anxiety: Normal and Easy To Solve
(01:07:08) The Power of Objective Tools
(01:08:14) Visualization
(01:11:34) Mini-Synthesis
(01:13:31) Resetting Your Clock
(01:15:55) Don’t Trust the Mind Now
(01:16:59) Two, (Maybe 3) Optimization Bouts Per Day
(01:18:33) Organizational Logic
(01:20:22) Wim Hof Breathing, Binaural Beats, Ice Baths, Etc.
(01:24:42) Variation Among People, and Dogs
(01:25:49) Accurate Versus Exhaustive
(01:27:57) Familiar and New Ways To Support
Title Card Photo Credit: Mike Blabac