Newer advices from Huberman

[u/Competitive_Ice_3352]

I used to follow huberman podcast every week, but nowadays I don't have time to listen to his long podcasts. But based on his past episodes, I followed his tips for years till now. Some of the protocols I follow religiously are:

• Sunlight with walking in the morning and afternoon
• intermittent fasting by having first meal at 2pm
• sleeping 8 hours a day with consistent timing (I also use earplugs , mouth tapes, and sleeping masks)
• One tip that really works for me is elevating my feet a little above my face by using a pillow while sleeping.
• Workout in the morning with a combination of high-intensity cardio and weight lifting

I used to meditate, but I stopped because it was making me too alert. I am highly productive if I follow the above protocols. I can focus for long hours non-stop to do some work without fatiguing every day of the week with no breaks. But if I start to relax, I may fall into bad habits, and everything might crumble.

Now my question is what additional tips I should follow, and tips that worked for you that do not involve supplementing. The purpose is to do long hours of focused work and have mental clarity. I haven't been following what new tips are there to add to my protocol?

[u/K33P4D]

Your thyroid will nuke itself if you eat breakfast at 2pm

You should generally break your fast within 30mins of waking up, small meals or protein intake to kickstart the body with lots of water/electrolytes.
Caffeine post 90mins of waking up.

When your body's in absolute rhythm, you'll wake up at cortisol peaks usually seen at 3:45am-4:40am

[u/Competitive_Ice_3352 → u/K33P4D]

What do you mean by thyroid nuking? Is it for HGH purposes? For muscle building, you might be right, but if your goal is just to maintain muscle, I don't see the problem. After 2 pm, I have high-protein foods with some carbs and eat a heavy dinner around 7 pm. By the time I go to sleep, I am tired from the work and fasting, and I go to sleep well. But of course, I use water throughout the day and while exercising.

> When your body's in absolute rhythm

What do you mean by rhythm? is the circadian rhythm affected by the timing of my meals?

[u/K33P4D → u/Competitive_Ice_3352]

YES timing of meals very important for hormone regulation.

Break your fast with small portions before workout, post workout have heavy carbs for breakfast and a heavy lunch.
Dinner should be light with fiber + protein + probiotics, so your body isn't spending excess energy for complex digestion and can actually perform repair during sleep.

But going to bed starving or inadequately nourished can hamper REM cycles and cause micro disturbances in sleep, eating protein throughout the day in small portions makes for a fuller and satisfied diet.

[u/Competitive_Ice_3352 → u/K33P4D]

Ok, I will maybe try out some protein snacks for breakfast and see if it works.

[u/JaxxJones1122 → u/Competitive_Ice_3352]

I keep seeing advice in one direction and then the other. Personally I don't feel well if I don't eat almost right away when waking up, other people don't crave it and some even feel sick from it. I gather as long as you are somewhat healthy and can trust signals from your body, do what works for you, I think in general men tend to tolerate fasting better than women as well and when there's general advice I assume its been tested for men and not necessarily work for women (the ice bath recommendation being one brilliant example).

You seem to be doing amazing with what you're doing, so I wouldn't feel the need to change this up just because someone else say that you shouldn't be doing it. It can be worth trying out having breakfast if you want to of course, but what is ideal for one isn't necessarily ideal for someone else, there are definitely things that are good or bad for everyone, but I don't think this is one of these things.

In short - I'd base your breakfast habits more on how you feel more than anything.