Access the free online course “Learning How to Learn” to improve your learning efficiency and strategies based on your individual style.
Emphasize behavioral tools (e.g., exercise, sleep) over pharmacological interventions for long-term brain and body health, as drugs often come with trade-offs or side effects.
Engage in regular physical exercise to replenish mitochondrial function, which declines with age, thereby rejuvenating every organ in your body, including the brain and immune system.
Combine both cognitive (knowledge-based) and procedural (practice-based) learning systems to become proficient in any skill, as they mutually reinforce each other.
Actively engage in learning by solving problems through trial and error; this leads to deeper understanding and the ability to generalize, unlike passively receiving answers.
Before going to sleep, intentionally think about problems or concepts you’re trying to understand, as your brain will work on them during sleep, often leading to clarity upon waking. Avoid distracting activities like watching TV before bed.
Create conditions for “mind wandering” by reducing sensory input (no media, music) to allow your brain to idle and think non-linearly, fostering great ideas and “aha” moments.
Intentionally adjust your cognitive pace (e.g., reading speed, listening speed) to be slightly faster than your reflexive pace while still retaining information, for enhanced learning and engagement.
Collaborate with AI as an assistant to combine human in-depth knowledge with AI’s access to vast and rare data, significantly boosting accuracy and decision-making in fields like medicine.
Utilize AI tools that allow you to upload PDFs or URLs and ask sophisticated questions, enabling the AI to synthesize information, critique methodologies, and hypothesize future outcomes based on provided data.
Leverage AI’s ability to process vast amounts of data continuously to predict future scenarios and outcomes, offering potential routes and insights that human limitations (e.g., circadian biology) prevent.
When interacting with AI (e.g., ChatGPT), treat it politely and engage in a conversational manner, as this leverages your brain’s natural social interaction circuits, leading to better responses and reduced cognitive fatigue.
Consider regular professional therapy as an extremely important component of overall health, on par with regular physical exercise, to gain support and useful insights.
Ensure sufficient non-REM sleep with sleep spindles, as it’s crucial for the hippocampus to replay and consolidate daily experiences into long-term memory without interfering with existing knowledge.
To become proficient in any area, whether physical or cognitive, engage in consistent, deliberate practice to understand the details of the profession and refine what works and what doesn’t.
Recognize that foundational learning acquired in youth makes subsequent learning and skill acquisition easier, as it establishes a robust neural framework.
Continuously exercise your brain through education throughout life to build cognitive reserve, which may delay the onset of conditions like Alzheimer’s later in life.
Incorporate transient, controlled stress, such as interval training (e.g., sprinting for 10 seconds), to push your body and brain into an “extra gear,” promoting muscle gain and overall physical and cognitive benefits.
Learn the simple algorithm involving dopamine that governs all motivation-related behaviors to understand how to drive or overcome a lack of motivation.
Be aware that negative experiences and “punishments” are highly effective for one-trial learning, creating lasting memories and shaping future behavior, sometimes leading to conditions like PTSD.
Engage in low-intensity physical activity like walking or jogging to stimulate creative ideas and thoughts, and immediately capture these insights using notes or voice memos to prevent forgetting.
When struggling with a difficult concept or problem, take a break and engage in a different activity (e.g., chores, walking) to allow your mind to clear and often return with a solution.
Engage in consistent and challenging physical activities like daily running or hiking to build reserves of energy, which will benefit you as you get older.
Drink Element (sodium, magnesium, potassium in correct ratios, no sugar) dissolved in water upon waking and during exercise to ensure proper hydration and electrolyte balance, critical for optimal cognitive and physical function.
Drink a packet of Element dissolved in 16-32 ounces of water first thing in the morning to ensure proper hydration and electrolyte balance.
Consider supplementing with AG1 daily to ensure adequate intake of vitamins, minerals, prebiotics, and adaptogens, which can support energy, sleep, immune function, mental clarity, and mental energy.
Incorporate David protein bars (28g protein, 150 calories, 0g sugar) as a high-quality, convenient snack to help meet daily protein goals (1g per pound of body weight) without excess calories.
Incorporate Joovv medical-grade red light therapy devices (red and near-infrared light) 3-4 times a week to improve cellular and organ health, aiding muscle recovery, skin health, wound healing, and mitochondrial function.
Ensure your mattress is tailored to your unique sleep needs (softness, firmness, breathability) as it significantly impacts the quality of your sleep each night.
Experiment with different AI chatbots (e.g., Claude AI, ChatGPT, Google Gemini) to find one that suits your personal aesthetic and provides information in a format that is easy for you to integrate and learn from.
Recognize that your brain operates on “set points” for perception and action, meaning your subjective experience of speed or effort may not align with objective reality (e.g., in Parkinson’s patients).
Refrain from watching TV before sleep to ensure your brain focuses on processing important thoughts or problems rather than random content during the sleep period.
Visit drinkAG1.com/Huberman to claim a special offer of a free one-month supply of Vitamin D3 K2 and Omega-3 fatty acids with your AG1 purchase.
Use BetterHelp.com/Huberman to access professional online therapy with a licensed therapist and receive 10% off your first month.
Visit davidprotein.com/Huberman to try David protein bars for a high-protein, low-calorie snack.
Visit drinkLMNT.com/Huberman to claim a free Element sample pack with the purchase of any Element drink mix.
Visit joovv.com/Huberman to try Joovv red light therapy devices and receive Black Friday discounts of up to $1,300 through December 2nd, 2024.