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! Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab 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 Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

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“What did the council decide on item 42?” — answered with the speaker and the moment.