Maximizing Productivity, Physical & Mental Health with Daily Tools

About this video

In an office-hours style episode, Huberman organizes science-based protocols for sleep, mood, learning, nutrition, and exercise around the unit of a single day, explaining that every cell and organ modulates across a 24-hour rhythm coordinated with Earth’s rotation, and using his own daily schedule only as an example. On exercise, Huberman argues that movement is crucial for brain function through blood flow, and that resistance training matters alongside endurance work because, he explains, it stimulates release of hormones from bones such as osteocalcin that can positively impact brain function and support existing neurons. Huberman cautions that claims about exercise producing new neurons are largely specific to research animals in his account. He describes about 60 minutes of exercise, plus or minus 15 minutes, five days per week in his own practice, and discusses intensity thresholds with reference to literature he reviewed with Dr. Andy Galpin. Huberman closes by explaining his method of finding the center of mass of the peer-reviewed literature.

Key takeaways

• Huberman recommends organizing protocols around the 24-hour rhythm every cell follows.
• Huberman explains that exercise supports the brain largely through increased blood flow.
• Huberman describes resistance training stimulating osteocalcin release from bone in his account.
• Huberman cautions that exercise-driven new neuron production is mainly an animal finding.
• Huberman describes roughly an hour of exercise five days per week as his own practice.

Episode details: published July 12, 2021 · 811.5K views · 2:07:01 long. Summary written by Self Growth Videos from the episode itself. The science and protocols described are Andrew Huberman’s, presented for education — not medical advice. Consult a qualified professional before changing your own health practices.

← Previous: The Science of Hearing, Balance & Accelerated Learning · Next: Machines, Creativity & Love | Dr. Lex Fridman →

All Andrew Huberman videos · Andrew Huberman profile · Huberman Lab (official site)