Optimize Your Learning & Creativity with Science-based Tools

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In this episode, Dr. Huberman describes how to access focused learning bouts, creative states, and the underlying neural circuitry involved. He frames this in the context of our daily 24-hour cycle in order to make it practical, clear and precise about timing. He reviews the role of fasting, meal timing and specific types of nutrients for promoting certain states of mind. Dr. Huberman also reviews various other tools and biological factors that directly or indirectly gate brain function and that we can control. He answers commonly asked questions about the science of psychedelics, binaural beats, and visualization.

Timestamps

  • 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