00:00 In this episode, the host discusses science-based protocols for various aspects of life, such as sleep, mood, learning, nutrition, exercise, strength, endurance, hypertrophy, and creativity, all backed by quality peer-reviewed literature, in order to optimize daily routines and behaviors.

07:09 Writing down your average wake-up time and tracking your temperature minimum can provide valuable information about your body's circadian rhythm, and taking a walk in the morning with forward ambulation and optic flow can reduce amygdala activation and lower anxiety levels.

14:38 Getting outdoors in natural light, ideally without sunglasses, for at least 2 minutes but preferably 10-30 minutes in the morning, stimulates neurons in the eye that signal to the brain that it's daytime, promotes the release of cortisol, and sets in motion a cascade of biological processes that benefit mental and physical health.

21:21 Eliminating specific wavelengths of light with blue blockers is not natural for the visual system and brain, and a better remedy for headaches caused by screen time is to take breaks and look into the distance, while hydration and delaying caffeine intake can optimize mental performance and prevent crashes throughout the day.

28:30 Optimizing workspace by positioning the screen or tablet at eye level or slightly higher can leverage the visual system and increase alertness while working.

35:36 Positioning your computer or tablet at eye level or slightly higher can increase alertness and prevent feelings of sleepiness while working.

42:25 Positioning your 90-minute work bout after your temperature minimum, which is about four to six hours after waking up, can optimize focus and productivity, and incorporating physical exercise after the work bout can support brain health and overall bodily function.

49:46 In order to optimize brain and cardiovascular health, it is recommended to incorporate physical exercise for about an hour after a 90-minute work bout, with workouts lasting around 60 minutes, five days a week, alternating between strength and hypertrophy work and endurance work every 10 to 12 weeks.

56:46 Approximately 80% of resistance training should not go to failure, while 20% can be higher intensity; for endurance work, about 80% should not include the burning sensation, but 20% should in order to support brain health and function; a recommended protocol is to focus on endurance work for three workouts per week and resistance training for two workouts per week, alternating between strength and hypertrophy work and endurance work every 10 to 12 weeks.

01:03:47 Ingesting electrolytes or a small amount of salt before physical exercise can help improve performance, and while stimulants like caffeine can have benefits, the host prefers to train without them and instead uses caffeine sources like guayusa, mate, electrolytes, and water, occasionally using alpha GPC for increased motivation and cognitive performance, and for food timing, the host eats a slightly lower carbohydrate lunch with protein, vegetables, and some starches if they have exercised previously, as carbohydrates can cause sleepiness.

01:10:57 Ensuring sufficient intake of omega-3s, selenium, and cholesterol, as well as structuring eating patterns and optimizing hormone levels, can have a positive impact on brain and body health.

01:17:54 Taking a brief walk after the midday meal can accelerate metabolism, improve nutrient utilization, and provide the body with more information about light and time of day, which is beneficial for circadian rhythms and overall health.

01:25:19 Hypnosis can enhance relaxation, focus, and self-awareness, making it an effective tool for entering a state of deep relaxation and maintaining alertness in the afternoon, while also increasing brain plasticity and allowing for intentional brain changes.

01:32:31 Getting outside in the afternoon or evening for 10 to 30 minutes without sunglasses and exposing your eyes to natural light can help regulate your melatonin rhythm and improve sleep quality.

01:39:26 Keeping the room dark and cool, and using hot baths, saunas, or showers before bed can help improve sleep quality and make it easier to fall asleep.

01:46:26 Cooling the body through the palms, feet, and face can aid in falling asleep, and taking specific forms of magnesium, apigenin, and theanine before bed can enhance the transition to sleep.

01:53:18 Taking morning sunlight and maintaining a regular sleep schedule are important daily habits for optimizing circadian rhythms, health, and mood.

02:00:09 Please adapt and modify the 24-hour schedule described in this episode to best serve your own needs and schedule, and remember to refer to the scientific literature for the rationale behind the practices discussed.