November 2, 2022 • 24min

AMA #1: Leveraging Ultradian Cycles, How to Protect Your Brain, Seed Oils Examined and More

Huberman Lab

In this Ask Me Anything (AMA) episode, Dr. Andrew Huberman discusses how to leverage ultradian rhythms - biological cycles shorter than 24 hours - to optimize focus, learning, and productivity. He explains the science behind these rhythms and provides practical tips for identifying and utilizing peak focus periods throughout the day.

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Key Takeaways

Ultradian rhythms are cycles shorter than 24 hours that govern our alertness and ability to focus throughout the day
There are typically two optimal 90-minute periods per day for deep focused work and learning, based on cortisol fluctuations
Within each 90-minute ultradian cycle, there is about a 60-minute window of peak focus and neuroplasticity
To leverage ultradian rhythms:
- Identify your peak alertness times in morning and afternoon
- Schedule 90-minute focused work blocks during those times
- Eliminate distractions and focus intensely for about 60 minutes within each block
Ultradian rhythms can be used for both cognitive work and physical skill learning
Getting sunlight exposure, exercise, and proper sleep helps optimize ultradian rhythms
Most people can sustainably do 1-2 ultradian work blocks per day; 3-4 is exceptional

Introduction

In this Ask Me Anything (AMA) episode, Dr. Andrew Huberman discusses how to leverage ultradian rhythms - biological cycles shorter than 24 hours - to optimize focus, learning, and productivity. He explains the science behind these rhythms and provides practical tips for identifying and utilizing peak focus periods throughout the day.

Topics Discussed

Understanding Ultradian Rhythms (00:00)

Dr. Huberman begins by defining ultradian rhythms as biological cycles shorter than 24 hours. He explains that when people discuss ultradian rhythms, they are typically referring to 90-minute cycles that govern our alertness and ability to focus throughout the day and night.

Key points about ultradian rhythms:

They are present from birth until death
They continue during sleep, influencing sleep stages
During waking hours, they affect our ability to focus and learn
They are triggered by fluctuations in the glucocorticoid system, which regulates cortisol release

Dr. Huberman emphasizes that understanding and leveraging these rhythms can greatly enhance learning and productivity.

Identifying Peak Alertness Times (06:00)

To utilize ultradian rhythms effectively, Dr. Huberman recommends identifying when you experience peak alertness during the day. He provides guidance on how to do this:

Pay attention to when you feel most alert after waking up
This usually occurs 2-3 hours after waking
There is typically a second peak of alertness in the mid to late afternoon

Dr. Huberman notes that the exact timing of these peaks can vary based on individual factors like sleep schedule, caffeine intake, and exercise habits. He advises observing your own patterns for a day or two to identify your personal peak alertness times.

Leveraging Ultradian Rhythms for Focused Work (10:01)

Once you've identified your peak alertness times, Dr. Huberman provides a strategy for leveraging them:

Schedule 90-minute focused work blocks during your peak alertness times
Eliminate all distractions during these blocks
Expect the first 10-15 minutes to be a "warm-up" period
You'll have about 60 minutes of peak focus within the 90-minute block
The last 15-20 minutes may involve tapering focus

He emphasizes that while the cycles are 90 minutes long, the peak neuroplasticity (ability to learn and form new neural connections) occurs in a roughly 60-minute window within that cycle.

Optimizing Ultradian Rhythms (14:02)

Dr. Huberman discusses ways to optimize your ultradian rhythms:

Morning sunlight exposure: Getting sunlight in your eyes soon after waking enhances the morning cortisol peak
Exercise: Brief, high-intensity exercise in the morning can shift cortisol peaks earlier
Consistent sleep schedule: Maintaining regular sleep and wake times helps stabilize ultradian rhythms
Caffeine timing: Be mindful of when you consume caffeine as it can affect your natural rhythms

He notes that by using these strategies, some people may be able to create an additional early morning focus period, potentially allowing for three ultradian work blocks in a day.

Ultradian Rhythms and Physical Skill Learning (18:03)

Dr. Huberman points out that ultradian rhythms are not just relevant for cognitive work, but also for physical skill learning:

These 90-minute cycles can be used for focused physical practice
Ideal for learning new dance moves, athletic skills, or any activity requiring focused physical practice
The same principles of peak neuroplasticity apply to motor skill learning

He contrasts this with low cognitive demand physical activities like long-distance running, which don't necessarily need to align with peak ultradian periods.

Realistic Expectations for Ultradian Work Blocks (20:03)

Dr. Huberman provides guidance on how many ultradian work blocks to aim for:

1-2 blocks per day: Typical and achievable for most people
3 blocks per day: Exceptional, requires careful scheduling and likely an earlier wake time
4 blocks per day: Extraordinary and rare, difficult to achieve consistently

He emphasizes that these focused work blocks are not the only times you can work during the day, but rather the optimal times for tasks requiring intense focus and learning.

The Importance of Rest and Sleep (22:04)

Dr. Huberman reminds listeners about the crucial role of rest and sleep in the learning process:

Actual rewiring of neurons occurs during deep sleep and non-sleep deep rest
Non-sleep deep rest (NSDR) can accelerate learning by providing additional opportunities for neural consolidation
Adequate sleep duration and quality are essential for maximizing the benefits of focused learning during ultradian cycles

He advises that if you're waking up earlier to capture more ultradian work blocks, you should also aim to go to sleep earlier to maintain sufficient sleep duration.

Conclusion

Dr. Huberman concludes by emphasizing the value of understanding and leveraging ultradian rhythms:

These cycles offer at least two optimal learning periods each day
Learning to recognize and utilize these periods can significantly enhance productivity and skill acquisition
While it's possible to learn at other times, these peak periods are particularly valuable
Treat these periods as precious opportunities for focused work and learning

He encourages listeners to experiment with identifying their own ultradian rhythms and to use this knowledge to optimize their daily schedules for peak performance and learning.

Finally, Dr. Huberman explains that this AMA is part of the new Huberman Lab Premium subscription, which aims to support the free podcast and fund human research on protocols for mental health, physical health, and performance. He invites interested listeners to sign up at hubermanlab.com/premium for access to full AMA episodes, transcripts, and to support this research initiative.