쉐도잉 연습: Maximize Productivity, Physical & Mental Health With Daily Tools | Huberman Lab Essentials - YouTube로 영어 말하기 배우기

Welcome to Huberman Lab Essentials,

⏸ 일시 정지

재생 속도:

504 문장

문장이 너무 짧거나 길면 Edit를 눌러 조정하세요.

Welcome to Huberman Lab Essentials,

where we revisit past episodes for the most potent and actionable science-based tools for mental health,

physical health, and performance.

I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.

I decided that we would hold office hours.

Office hours in the university setting are when students come to the professor's office

or you meet outdoors on campus or in the classroom to review the material and questions from lecture in more detail.

Now, unfortunately we don't have the opportunity to meet face-to-face in real life,

but nonetheless, you've been sending your questions,

putting them in the comment section on YouTube, et cetera.

And I prepared a number of answers to the questions that have shown up most frequently.

Now, in order to provide context and structure to the way that we will address these questions,

I've arranged the science and science-based protocols that relate to various aspects of life,

such as mood, exercise, sleep,

waking, anxiety, creativity, et cetera,

into the context of a day.

Selecting the unit of a day in order to deliver this science information

and protocols is not a haphazard decision on my part.

It's actually the case that every cell in our body,

every organ in our body and our brain is modulated

or changes across the 24-hour day in a very regular and predictable rhythm.

And so selecting the unit of the day is not just a practical one,

but it's one that's related to our deeper biology.

So let's talk about how to apply quality,

peer-reviewed science to your day and how to optimize everything from sleep to learning,

creativity, meal timing, et cetera.

I'm going to do this in the context of my day and what I typically do.

I tend to wake up sometime around 6 a.m., 6.30.

The first thing I do after I wake up is I take the pen that's on my nightstand

and the pad of paper on my nightstand,

and I write down the time in which I woke up.

The reason for writing down what time I wake up is because I want to know what's called my temperature minimum.

I don't care what my actual temperature is.

I care when my lowest temperature is,

and I know that that lowest temperature is approximately two hours before my average wake-up time.

The second thing I do after I wake up is to get into forward ambulation,

which is just nerd speak for taking a walk.

There's a phenomenon whereby when we generate our own forward motion,

forward ambulation, visual images pass by us on our eyes, so-called optic flow.

Experiencing visual flow has a powerful effect on the nervous system.

The effect it has is essentially to quiet will reduce the amount of neural activity in this brain structure called the amygdala.

And many of you have probably heard about the amygdala for its role in anxiety and fear and threat detection.

And indeed, the amygdala is part of the network in the brain that generates feelings of fear and threat and anxiety.

It does a bunch of other things too,

but that's one of its primary functions.

Forward ambulation, walking or biking or running and generating optic flow in particular

has this incredible property of lowering activity in the amygdala and thereby reducing levels of anxiety.

That walk is a particularly important protocol each day

because it really serves to push my neurology in the direction that I'd like it to go,

which is alert, but not anxious.

I want to have a high degree of focus and alertness because I'm soon going to move into a bout of work.

I need to lean into the day.

So in order to do that,

I make sure that the walking is done outdoors.

I do it outdoors because I also want sunlight in my eyes.

Getting sunlight in your eyes first thing in the morning is absolutely vital to mental and physical health.

Even if there's cloud cover,

more photons, light information are coming through that cloud cover than would be coming from a very bright indoor bulb.

So getting outside for a 10 minute walk

or a 15 minute walk will basically ensure

that you're getting adequate stimulation of these neurons in the eye that are called the melanopsin,

intrinsically photosensitive ganglion cells.

These are neurons that convey to the brain that it's daytime and it's time to be alert.

And it sets in motion a huge number of biological cascades within every cell and organ of your body,

from your liver to your gut,

to your heart, to your brain.

Early in the day, we experience a natural and healthy bump in a hormone called cortisol and promotes wakefulness.

It actually promotes a healthy immune system.

It's very important that that pulse of cortisol arrive early in the day.

That pulse of cortisol is going to happen once every 24 hours, no matter what.

It's going to happen and you get to time it.

How do you time it?

Primarily by when you view bright sunlight.

You can combine it with the forward ambulation,

with the walk and the optic flow that I talked about before.

And that's what I do each morning to generate a sense of alertness in my body

and brain to generate a sense of calm yet alert.

So now we have a first protocol,

which is to write down the time of day that you wake up.

The second protocol is to take a walk first thing in the morning.

And the third protocol is woven in with that walk,

at least for me, which is to get that sunlight exposure.

I'm a big believer based on quality peer review data that hydration is essential for mental performance.

As many of you know, neurons require ionic flow.

What that means is neurons need sodium,

They need magnesium and they need potassium in order to function.

We do tend to get dehydrated at night.

I try and make sure that I'm hydrated early in the day before I begin any work.

So I make myself drink this water with a little bit of sea salt.

How much sea salt, if you really want to get detailed,

I suppose it's about half a teaspoon, it's not much.

At that point, I start craving caffeine,

but I don't drink that caffeine yet.

I purposely delay my caffeine intake to 90 minutes to 120 minutes after I wake up.

The reason I delay caffeine is because one of the factors that induces a sense of sleepiness is the buildup of adenosine.

The buildup of adenosine accumulates the longer we are awake.

When you wake up in the morning,

your adenosine levels are likely to be very low.

However, caffeine is an adenosine blocker.

100

It's actually a competitive antagonist for you aficionados or parks in the receptor

101

that adenosine normally would park at and prevents adenosine from acting on that receptor.

102

That's why you feel more alert.

103

The reason for delaying caffeine intake 90 minutes to two hours after waking is I want to make sure

104

that I don't have a late afternoon or even early afternoon crash from caffeine.

105

One of the best ways to ensure a caffeine crash is to drink a bunch of caffeine,

106

block all those adenosine receptors,

107

And then by early or late afternoon,

108

when that caffeine starts to wear off and gets dislodged from the receptors,

109

a lower level of adenosine is able to create a greater level of sleepiness.

110

Delaying caffeine in 90 minutes to two hours optimizes this relationship between adenosine

111

and wakefulness and sleepiness in a way

112

that really provides a nice consistent arc of energy throughout the day

113

and brings energy down as I'm headed toward sleep and falling asleep.

114

My primary objective early in the day is to get into a mode of being focused yet alert

115

so that I can get work done.

116

I found that the best way for me to achieve that state is through fasting.

117

So I don't eat anything until about 11 a.m or 12 noon.

118

Fasting increases levels of adrenaline,

119

also called epinephrine in the brain and body.

120

And when our levels of epinephrine and adrenaline are increased,

121

we learn better, we can focus better.

122

You don't want epinephrine, aka adrenaline, too high.

123

That feels like stress and panic.

124

You get jittery, you can't focus.

125

But in its optimal range,

126

adrenaline really provides a heightened sense of focus and the ability to encode,

127

meaning bring in and retain, remember information.

128

Next, I want to talk about what I'm doing while I'm working.

129

A couple of things for optimizing workspace that are grounded in neuroscience and physiology.

130

I've talked before about the fact that when our eyes are directed upward,

131

it creates a state of heightened alertness.

132

And this has a relationship to the brainstem neurons that create alertness

133

and their control over the muscles of the eye and believe it or not, the eye lids.

134

The point here is that you can optimize your workstation in a physical way

135

that leverages this aspect of the visual system and your level of alertness.

136

Try and position your screen or your tablet,

137

whatever device you happen to be working on,

138

at least at eye level and ideally slightly higher.

139

Most people are looking down at their computer or tablet or are angling their eyes at their screen about 30 degrees.

140

When we look down, when our eyelids are slightly closed,

141

it tends to decrease our levels of alertness and increase our levels of sleepiness.

142

So we're now at the description of my day

143

and these protocols in which I would do a 90 minute bout of work.

144

Now, why 90 minutes?

145

Well, the brain is going through these 90 minutes,

146

so-called ultradian cycles throughout the entire day and night.

147

Every 90 minutes, we shift over from being very alert to being less alert and then back to alert again.

148

Here's how it works.

149

At the start of one of these 90 minute ultradian cycles,

150

my brain is not quite engaged in whatever it is I'm trying to do,

151

but I set a timer for 90 minutes

152

and I try and get a strong bout of work done inside of

153

that 90 minutes with the full understanding

154

that the entire 90 minutes is not going to be uniform in terms of my ability of focus.

155

So the goal is to get into what I call the tunnel,

156

to really get into a tunnel of quality work.

157

The brain loves that state,

158

but it's very hard for many of us to access.

159

My phone is absolutely off.

160

It's not on airplane mode.

161

It's absolutely off during this time.

162

In addition, I use low-level white noise.

163

White noise, which is essentially all frequencies of sound,

164

or all frequencies of sound that we can perceive,

165

mixed up kind of randomly,

166

there's no structure to it,

167

turned on at a low volume,

168

puts the brain into a state that's optimal for learning and workflow.

169

So everything about this 90 minute block from the low levels of white noise to the position of my computer,

170

how I'm standing and where my eyes are positioned is geared towards putting me in this tunnel of work.

171

And I have to say that while it can be a challenge to try

172

and achieve this state and this tunnel of work,

173

some days you start to get kind of addicted to it.

174

It feels really good.

175

It's like a workout for the mind.

176

And it is something that as you exit that 90 minutes,

177

you really feel like you've accomplished a lot because often you have,

178

And it just feels deeply satisfying.

179

And I'm convinced that that's because of the release of neuromodulators like dopamine and the norepinephrine that's circulating in your system.

180

And I want to be clear that I'm not perfect about this 90 minutes.

181

Occasionally I get drawn away,

182

but I really try and achieve this most,

183

if not every day that I'm alive,

184

because for me, that work session is kind of holy.

185

There's a powerful way in which you can place the timing of this 90-minute work bout in an optimal way.

186

you have access to a very important piece of data that dictates when this bout should start,

187

more or less, and when it should end.

188

That piece of data is your temperature minimum.

189

If you're somebody who wakes up on average at 7 a.m.,

190

well, then your temperature minimum is 5 a.m.

191

You can be reasonably sure

192

that your best work is going to be done anywhere from four to six hours after your temperature minimum.

193

How do I know this?

194

How do I know this relationship between temperature minimum and focused cognition?

195

Well, temperature minimum defines the trough,

196

the nadir, as they say,

197

of your temperature across the 24-hour cycle.

198

And immediately after that, your temperature will start to rise.

199

That temperature rise is actually what triggers the initial cortisol release that you experience and wakes you up further.

200

And then of course that sunlight that you're getting is going to further enhance that healthy release of cortisol.

201

That cortisol will then provide fuel,

202

if you will, for that increase in temperature.

203

And your body will continue to increase in temperature throughout the day toward the afternoon.

204

What you're trying to do in this idea of optimizing this

205

90-minute work bout to a particular time of day is catch the portion of the steepest slope of that temperature rise.

206

So if you're somebody who wakes up at 8 a.m each morning,

207

your temperature minimum is 6 a.m.,

208

chances are you're going to want to start this workout somewhere around 10 a.m or 11 a.m.

209

Now, some people wake up and feel very alert first thing in the morning.

210

They can really do their best work first thing in the morning.

211

Please, if that's you, continue to do that.

212

Leverage that time, use that time.

213

But if you're somebody who struggles to find focus,

214

definitely let your physiology and this rise in your body temperature support your efforts to focus

215

rather than trying to do your best work at times of day

216

when your physiology is actually directing your body and your brain toward defocus and towards being more lethargic.

217

It just is setting yourself up for success when you try and capture this rising phase of your temperature.

218

Data going back to the 1990s supports the idea that physical movement of particular kinds can support brain health and brain function,

219

both in the immediate term and in the long-term.

220

So after I've finished a bout of work,

221

this 90-minute bout of work,

222

I force myself to do some sort of physical exercise

223

that is going to be supportive of my brain health and brain function and organ health and bodily function in general.

224

Now, there are various forms of physical activity or what we call exercise,

225

but those can generally be batched into two categories.

226

First is strength and hypertrophy work.

227

So physical movements that are designed to make you stronger and or make your muscles larger.

228

There's also endurance work,

229

physical exercise and movements that are designed to allow you to do more work over time

230

or to extend the amount of time that you can do work of any kind,

231

both physical and mental.

232

The data all point to the fact

233

that working out hard for longer than an hour can actually be detrimental because of the way that it raises cortisol.

234

And cortisol can be a good thing if it's appropriately timed and in the appropriate low levels,

235

but you don't want to have your cortisol levels up throughout the day or have big spikes of cortisol repeatedly.

236

So keeping workouts relatively short can definitely help with that.

237

Endurance work and strength training or hypertrophy training done in combination,

238

meaning not necessarily in the same workout,

239

but done across the week is immensely beneficial for the production of things like brain-derived nootrophic factor,

240

for limiting inflammatory cytokines like IL-6,

241

for promoting anti-inflammatory cytokines like IL-10,

242

provided that exercise is of the proper duration and that it's not

243

so intense that you're actually creating damage to the various systems of the body.

244

What about the structure of the actual workouts?

245

Well, approximately 80% of the resistance training you do should be resistance training that doesn't go to what they call failure,

246

where you can't actually move the resistance anymore.

247

The other 20% can be of the higher intensity to failure type training.

248

That 80-20 rule of less than failure

249

and work to failure in the resistance exercise regime can be transported

250

or translated to the endurance exercise portion by focusing on that thing that we're familiar with,

251

which is the burn when we're running hard or cycling hard,

252

we'll experience a kind of burning of the muscles that's associated with the lactate system.

253

And actually the lactate system is its own form of fuel for the brain.

254

And so there's increasing interest in generating the lactate or pushing past that lactate threshold for small portion,

255

20% or so of endurance work in order to support brain health and function.

256

So on any given day,

257

I finished that work block and I train.

258

I do some sort of resistance or endurance training.

259

I put those on alternate days or different days rather.

260

So we've now talked about the arc

261

that spans all the way from waking to a morning bout of focused work to physical training.

262

I have not mentioned ingesting anything or nutrients.

263

One of the most common questions I get are,

264

what should I eat for my brain?

265

Well, ironically enough, one of the best things you can do for your brain is to not eat,

266

but of course we all have to eat sooner or later.

267

So let's talk about food timing first.

268

As I mentioned, I eat my first meal sometime around noon,

269

plus or minus an hour.

270

The volume of food is also important.

271

If you eat a large volume of anything,

272

because it diverts blood to your gut,

273

you will feel lethargic and you will have less blood going to your brain.

274

That seems like a simple and trivial fact,

275

but if you want to be able to think,

276

you can't ingest large volumes of anything into your gut.

277

So for lunch, I do emphasize slightly lower carbohydrate

278

or low carbohydrate intake for the simple reason that adrenaline and dopamine and their associated neuromodulators are going to support alertness.

279

So for me, I fast up until about noon,

280

then I eat a lunch that consists of some sort of protein thing,

281

like some meat or some chicken or some salmon and some vegetables, et cetera.

282

And if I've exercised previously,

283

which I do, as I mentioned,

284

five days a week, then I will ingest some starches.

285

I'll ingest some bread, excuse me,

286

or rice or oatmeal and butter and nuts and things like that.

287

But I will keep the total amount of carbohydrate a little bit on the low side,

288

or if I haven't trained,

289

I won't have any carbohydrate at all.

290

Not because I'm ketogenic, but because starches cause the release of serotonin

291

and in the brain and lend themselves to a state of sleepiness.

292

Now, what about components of foods that are not about alertness,

293

but are about mood?

294

We did an entire episode on mood and food,

295

and it's very clear based on now dozens of studies that ingesting sufficient levels of omega-3 fatty acids

296

is going to support healthy mood and even can act as an antidepressant.

297

Ingesting at least 1,000 milligrams per day of the EPA form

298

of essential fatty acid is as effective as prescription antidepressants in relieving depression.

299

And if you're somebody who requires prescription antidepressants,

300

Prozac, Zoloft, et cetera, it can allow people to take lower doses of those medications.

301

A key aspect to the midday meal,

302

if you want that meal to benefit you,

303

is to take a brief walk afterwards.

304

It turns out that brief walks of five to 30 minutes after ingesting food can accelerate metabolism

305

and actually can accelerate and improve nutrient utilization,

306

which is essentially the same as metabolism.

307

But nonetheless, that's something that I do after I finish my noon meal.

308

I do force myself to stand up and go outside and take a brief walk.

309

That also gets me again into optic flow.

310

It also has another benefit,

311

which is that I am giving my brain and thereby my body more information about light and time of day,

312

which is always better than less information about light and time of day.

313

A key protocol for sleep health and wakefulness and metabolism and hormone health is viewing light in the afternoon.

314

So here's the reason for doing this.

315

As we progress into the evening hours,

316

there's a phenomenon where our retina,

317

our eyes become very sensitive to light,

318

such that if we view bright lights or even not so bright lights between the hours of 10 p.m and 4 a.m.,

319

that is strongly disruptive, very disruptive for our dopamine production.

320

It can really screw up our sleep.

321

But if you can get outside and see the sun as it arcs down,

322

or if you can't see the sun directly,

323

get some sunlight in your eyes in the afternoon hours,

324

so maybe 4 p.m ish.

325

What it does is it lowers the sensitivity of your retina in the late evening hours,

326

which allows you to buffer yourself against the negative effects of bright light later at night.

327

Now we haven't talked too much about melatonin,

328

but melatonin is a hormone that is inhibited by light.

329

Melatonin is the hormone that allows you to fall asleep easily.

330

Now I'm not talking about supplementing melatonin,

331

I'm talking about melatonin that you naturally produce from your pineal.

332

So the protocol is very simple.

333

Get outside in the afternoon or evening for 10 to 30 minutes,

334

take your sunglasses off.

335

So get that afternoon light.

336

So what you'll probably notice is that the optimal protocols for optimizing your brain and body health and performance and sleep,

337

et cetera, are actually really simple.

338

But just because they're simple does not mean that they are not powerful.

339

In fact, they are very powerful because they leverage the most powerful technology that exists,

340

which is your nervous system.

341

What we are talking about today are really basic things

342

that we can all do that can steer our neurology and our biology in the directions that are going to support workflow,

343

that are going to support hormones,

344

that are going to support brain function.

345

So at some point in the evening,

346

I eat that thing that we call dinner.

347

And while it feels sort of strange to talk about my dinner,

348

the reason I want to talk about my dinner and what I eat for dinner is that for me,

349

dinner of course is about eating,

350

but also about optimizing the transition to sleep.

351

So my dinner generally is comprised of things that are going to support rest and deep sleep.

352

And that means starchy carbohydrates.

353

It's absolutely clear that one of the major ways that we can increase serotonin,

354

which helps in the transition to sleep,

355

is by ingesting starchy carbohydrates.

356

So my dinner is carbohydrates and some protein.

357

So maybe some chicken or fish or something like that,

358

maybe some eggs, or sometimes just pasta or just rice and vegetables.

359

And that's because I enjoy those foods,

360

but also because I want to increase the amount of serotonin in my brain

361

so that I can actually fall asleep that night.

362

Many people who are on low carbohydrate diets struggle with falling and staying asleep.

363

And that's because it's hard to achieve heightened levels of serotonin,

364

which are necessary to enter sleep.

365

I should also mention that melatonin and serotonin fall in the same pathway.

366

They are related hormones and neuromodulators.

367

Essentially what we're talking about is a system that's biasing us towards rest and relaxation as opposed to wakefulness.

368

You might ask, well, can't I just take serotonin?

369

Can't I just take 5-HTP or a precursor to serotonin or tryptophan?

370

And indeed you can.

371

However, many people, including myself,

372

find that when they supplement with serotonin in the evening or at night,

373

that can cause problems in the architecture or the structure of sleep.

374

It can cause a lot of people,

375

including me, to fall asleep very fast,

376

sleep very deeply for three or four hours,

377

and then wake up and have a terrible time falling back asleep.

378

And that effect, at least for me, can last several days.

379

It's really disruptive.

380

So I don't like to supplement with anything that is directly dopamine

381

or a precursor to dopamine at any time or directly serotonin or a precursor to serotonin.

382

Rather, there are other things that can enhance the transition to sleep safely,

383

which we will talk about in a few minutes.

384

But the evening meal consists largely of carbohydrates for that specific purpose of generating a sense of calm.

385

And of course, carbohydrates are delicious.

386

And because I'm doing some physical training and presumably you are as well,

387

or I hope you are,

388

because it's so beneficial to one's health,

389

that's also going to replenish my glycogen stores,

390

which is one of the primary fuel sources for moving one's muscles

391

and moving around and doing exercise as well as for the brain and for cognitive function.

392

So let's talk about sleep and how to access sleep.

393

One way to do that is to leverage the drop in temperature that's necessary to fall and stay asleep.

394

So as I mentioned earlier,

395

in the early parts of the day after waking,

396

our body temperature is rising and that continues throughout the day.

397

And then sometime late in the afternoon,

398

our temperature peaks and then it starts to drop.

399

That drop in temperature of one to three degrees is vitally important for us to be able to fall asleep easily.

400

One way that we can decrease our transition time into sleep is to accelerate that drop in temperature.

401

And one way to accelerate that drop in temperature,

402

somewhat counterintuitively, is to use hot baths,

403

hot showers, or if you have access to one, a sauna.

404

Now this is counterintuitive, but actually if you are to get into a sauna

405

or a hot shower or a hot bath and then get out,

406

your body is going to engage particular mechanisms for cooling itself off

407

that are going to allow you to drop your temperature more quickly and fall asleep more easily.

408

It is absolutely true that keeping the room very dark is beneficial.

409

The other thing is keeping the room cool.

410

The reason keeping the room cool is useful for getting into and staying asleep is that throughout the night,

411

there are phases of sleep where you are paralyzed,

412

so-called REM sleep, that's a healthy paralysis,

413

presumably so you can't act out your dreams,

414

but there are portions of the night where you can move.

415

And one of the more important movements

416

that you do in the middle of the night is put your hand out or your foot out,

417

or you take your face out from under the covers as a means to cool yourself.

418

You're actually allowing cooling of the body through what are called AVAs,

419

arteriovenous astomosis is the technical name that are in the palms,

420

the upper half of the face and the bottoms of the feet.

421

Now, there are things that one can take to enhance the transition to sleep.

422

Three compounds that could be very beneficial for aiding the transition to sleep,

423

and for which there are wide safety margins,

424

although please do check with your physician before taking anything,

425

are specific forms of magnesium,

426

something called apigenin and theanine.

427

Magnesium comes in many forms.

428

Magnesium threonate, that's T-H-R-E-O-N-A-T-E, threonate and magnesium biglycinate

429

have transporters that allow them to cross the blood brain barrier more readily than other forms of magnesium.

430

And there within the brain,

431

they promote the release of a neurotransmitter called GABA,

432

which is an inhibitory neurotransmitter,

433

which shuts off the forebrain to some extent.

434

It doesn't shut off completely,

435

but it essentially shuts down thinking,

436

rumination, planning, and what we call executive function.

437

So for many people taking 300 to 400 milligrams of magnesium biglycinate or magnesium threonate,

438

30 to 60 minutes before sleep can aid them in falling asleep.

439

When coupled with apigenin and theanine,

440

provide a sort of synergy or a sleep cocktail that seems to be very effective in aiding the transition to sleep.

441

So apigenin is the substance that's found in chamomile

442

and 50 milligrams of apigenin taken 30 minutes before sleep can act as another way to shut off the forebrain

443

and reduce rumination, reduce anxiety,

444

and allow people to fall and stay asleep.

445

And then the third compound is theanine, T-H-E-A-N-I-N-E.

446

Theanine is a compound that can also increase GABA,

447

but also increases activation of something called chloride channels.

448

Chloride channels are another way in which neurons lower their levels of activity.

449

So magnesium threonate or biglycinate,

450

apigenin and theanine in combination can be very effective for aiding the transition to sleep.

451

Now, what if you wake up in the middle of the night?

452

This is a very common occurrence.

453

And there are two general themes around waking up in the middle of the night that one can use tools to counteract.

454

The first theme is if you're somebody who is tired in the evenings and you're kind of pushing yourself to stay awake.

455

So you're going to the party or you're pushing yourself to study your work

456

when in fact you'd like to get into bed at 8.30 or 9.00,

457

and then you're falling asleep around 10.30 or 11.00 and waking up at 2.30 or 3 in the morning,

458

you can't fall back asleep.

459

Chances are that your melatonin pulse was initiated early in the night.

460

So that melatonin pulse started probably around 8.30 or 9,

461

but you're staying up, you're battling that melatonin.

462

You may not like this advice,

463

but one of the things that you can do to offset that is to simply go to bed earlier.

464

The other thing is many people wake up in the middle of the night

465

because of anxiety or because they have to use the restroom.

466

It's perfectly fine to flip on the lights,

467

to keep the lights dim.

468

But if you flip on those lights,

469

try and flip them off as soon as possible and try and get back into bed.

470

So now we've essentially traveled around the clock,

471

so to speak, from the time where one wakes up until the time they get to sleep,

472

maybe wake up, get back to sleep, et cetera.

473

I want to emphasize that although people's schedules vary,

474

most people are doing more than one or two work bouts per day.

475

And indeed, I'm doing more than one or two work bouts per day.

476

I really emphasize that morning 90-minute work block

477

because I think most people would agree

478

that there's a portion of each day in

479

which we need to do the hardest thing or the most important thing

480

or the thing that demands the most of our cognitive self.

481

I position that early in the day and I position everything around

482

that in order to ensure that it happens and that it happens with the highest degree of efficiency,

483

even though that morning 90-minute work block is so vital.

484

Of course, there's a second work block.

485

So combined, that's just three hours of focused work,

486

which may not seem like a lot,

487

but if you were to dissect your day and kind of look at the arc and structure of your day,

488

I'd be willing to bet that if we added up the total period of time in which you were in deep work,

489

really focused, dedicated work, that it would probably amount to about three or four hours.

490

And of course, throughout the day,

491

there are other things happening outside of those 90 minute work blocks.

492

I'm checking my text messages,

493

I'm checking my email, I'm responding to various demands,

494

I'm working and tending to life.

495

So while I've carved some boundaries or delineated some boundaries around those work blocks,

496

and I'm certain that if you do too,

497

you will benefit from them,

498

of course, please adapt and modify what I've described today in ways that best serve you and your schedule.

499

What I've tried to do is provide you scientific support,

500

specific protocols and regimens, because people are always asking me for more specificity and detail,

501

and an example of one way,

502

just one way, in which these various tools and protocols that are grounded in science could be leveraged in one's own life.

503

And last but not least,

504

thank you for your interest in science.

TRENDING

쉐도잉이란? 영어 실력을 빠르게 키우는 과학적 방법

쉐도잉(Shadowing)은 원래 전문 통역사 훈련을 위해 개발된 언어 학습 기법으로, 다언어 학자인 Dr. Alexander Arguelles에 의해 대중화된 방법입니다. 핵심 원리는 간단하지만 매우 강력합니다: 원어민의 영어를 들으면서 1~2초의 짧은 지연으로 즉시 소리 내어 따라 말하는 것——마치 '그림자(shadow)'처럼 화자를 따라가는 것입니다. 문법 공부나 수동적인 청취와 달리, 쉐도잉은 뇌와 입 근육이 동시에 실시간으로 영어를 처리하고 재현하도록 훈련합니다. 연구에 따르면 이 방법은 발음 정확도, 억양, 리듬, 연음, 청취력, 말하기 유창성을 크게 향상시킵니다. IELTS 스피킹 준비와 자연스러운 영어 소통을 원하는 분들에게 특히 효과적입니다.

☕ 커피 한 잔 사주기

ShadowingEnglish는 여러분의 지원 덕분에 100% 무료로 운영됩니다. 서버 및 AI 유지 비용이 많이 듭니다. 여러분의 커피 한 잔이 큰 힘이 됩니다! ��

PayPal로 기부하기

ShadowingEnglish.com – 영어 쉐도잉 연습

쉐도잉(Shadowing)으로 원어민처럼 영어를 말하세요. YouTube 영상을 한 문장씩 듣고 따라 말하며, 진짜 발음과 유창성을 키우세요. IELTS 학습자들이 선택한 방법.

쉐도잉 연습: Maximize Productivity, Physical & Mental Health With Daily Tools | Huberman Lab Essentials - YouTube로 영어 말하기 배우기

인기 동영상

이 레슨에 대해

주요 어휘 및 표현

이 동영상 연습 팁

쉐도잉이란? 영어 실력을 빠르게 키우는 과학적 방법

쉐도잉 연습: Maximize Productivity, Physical & Mental Health With Daily Tools | Huberman Lab Essentials - YouTube로 영어 말하기 배우기

앱 다운로드

이 레슨에 대해

주요 어휘 및 표현

이 동영상 연습 팁

쉐도잉이란? 영어 실력을 빠르게 키우는 과학적 방법