In this ⁠Huberman Lab Essentials⁠ episode, I provide a science-based daily protocol designed to enhance performance, mood and overall health by strategically timing simple yet powerful tools and behaviors. I explain how to increase energy and alertness in the morning, optimize your workspace and work sessions for maximum focus, and structure your day for sustained productivity. I also discuss the roles of fasting, meal and caffeine timing, and key nutrients, as well as how to leverage exercise to sharpen alertness and cognitive performance. Additionally, I describe evening practices and supplements that help you fall asleep quickly and promote quality sleep. Read the episode show notes: https://go.hubermanlab.com/4RPwGcJ *Follow Huberman Lab* Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://twitter.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter *Timestamps* 00:00:00 Office Hours, Example Daily Protocol 00:01:48 Morning, Tools: Temperature Minimum, Walk, Sunlight & Cortisol 00:05:30 Hydration, Electrolytes, Tool: Delay Caffeine 00:07:39 Morning Focus, Fasting 00:08:27 Tools: Optimize Workspace, Screen Position, Work Bouts 00:11:38 Tool: Timing Work Bouts, Temperature Minimum 00:13:55 Exercise, Strength & Hypertrophy, Endurance Training, Tool: 80/20 Workouts 00:16:55 Afternoon, Meal Timing, Carbs, Omega-3s, Tool: Afternoon Walks & Light 00:21:40 Dinner, Sleep Transition, Carbs, Serotonin 00:24:51 Accelerate Sleep, Tool: Reduce Temperature & Hot Baths 00:26:41 Sleep Supplements, Magnesium, Apigenin, Theanine; Waking at Night 00:29:41 Example Daily Routine, Work Blocks Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer